Lifting Weights: squat

mdivamuffin

Should your upper legs be parallel to the ground when doing a squat? Cos mine aren't!

They are when I do a squat without any weights but not when I squat with weights.

I started with 11kg and am now squatting 15.5kg, but is there any point in increasing weight if I'm not doing it right?

Reevesy07

http://www.youtube.com/watch?v=RMiUGntxiD4&feature=c4-overview&list=UUaHx0T1LWrVKWF1XfWWLSuw

That exercise forces you into correct form. I am now doing them everyday (just light) just to keep my form and mobility in check. Then I get my heavy squats in on leg days!

sarahrbraun

I don't think you HAVE to go parallel for your squats to be *right*. I go as low as I can, and that happens to be just above parallel. Both my trainers, and several other people have watched me, and haven't said anything bad about how low I go.

I've been squatting for about a year now, and I am up to a little over 65kg now.

mayaocean

What is the purpose of squatting if you're not going to parallel or lower?

Can someone please explain to me the benefits of quarter squats?

sarahrbraun

What is the purpose of squatting if you're not going to parallel or lower?

Can someone please explain to me the benefits of quarter squats?

never said I was doing "quarter squats". I go as close to parallel as I can. That happens to be a tiny bit above.

mayaocean

What is the purpose of squatting if you're not going to parallel or lower?

Can someone please explain to me the benefits of quarter squats?

never said I was doing "quarter squats". I go as close to parallel as I can. That happens to be a tiny bit above.

Wasn't even referring to you. Genuinely would like to know how that ROM or lack thereof, is beneficial in any way.

BarbaraCarr1981

I find that i can go parallel or a little below para doing front bar squats but i find i really need to have kinda of a wide stance to be able to do so....

3laine75

I'd say go lighter until you can do the parallel or full squat. Trainers told me the same thing - half squat is okay, quarter squat is okay - they get paid either way.

You are not using all the muscles that are available to you or using your full range of motion if you don't go below parallel. It can also be bad for your knees as all the strain is being put on them rather than your hips by not going all the way down, you will also be causing a muscle imbalance, as you are not hitting the hamstrings, glutes, hip flexors etc as hard as you could.

As far as I know, doing partial squats is only beneficial if you are trying to train only your quads ( for aesthetics, e.g. Bodybuilder).

Willbenchforcupcakes

I go as low as I can on any given day - some days that is well below parallel, some days its just to parallel. I stop when I feel the beginning of bone on bone in my knee, as tested in warm-up sets. After all, I train to keep the muscles strong and joints happy, not hasten a knee replacement.

Sophiespad

Don't use weighs until you can do a proper squat. Use the internet to look up what a squat looks like through Utube, then try to find a large mirror where you can look at your form.

AllanMisner

There are very few times you should do less than full range of motion in the squat. When you don't go full range, you shorten some muscles that you don't want shortened as it will cause imbalances and potentially more issues down the line. I agree with the others on here that said to lower the weight to a point you can do full range of motion. You're probably trying to progress through the weights too fast. You can make the lower weight just as effective by slowing down the rep (especially in the lower position). I'll often do a 2:2:1 or even 4:2:1 (down:hold:up). You can also do additional mobility work in the hips, glutes, quads and hamstrings to make full range of motion even easier.

ItsCasey

I don't think you HAVE to go parallel for your squats to be *right*. I go as low as I can, and that happens to be just above parallel. Both my trainers, and several other people have watched me, and haven't said anything bad about how low I go.

I've been squatting for about a year now, and I am up to a little over 65kg now.

Not all 'trainers" were created equal. I'd have a real problem with my trainer not bothering to correct me if I'd been squatting for a year and still wasn't getting to AT LEAST parallel. If you can't go lower than that, it's because you have mobility issues, and you need to correct those, rather than just continuing to add weight to poor movement patterns.

BarbaraCarr1981

Does anybody else have to use a wide stance while squatting?

LolBroScience

I don't think you HAVE to go parallel for your squats to be *right*. I go as low as I can, and that happens to be just above parallel. Both my trainers, and several other people have watched me, and haven't said anything bad about how low I go.

I've been squatting for about a year now, and I am up to a little over 65kg now.

Not all 'trainers" were created equal. I'd have a real problem with my trainer not bothering to correct me if I'd been squatting for a year and still wasn't getting to AT LEAST parallel. If you can't go lower than that, it's because you have mobility issues, and you need to correct those, rather than just continuing to add weight to poor movement patterns.

This.

Cranquistador

I don't think you HAVE to go parallel for your squats to be *right*. I go as low as I can, and that happens to be just above parallel. Both my trainers, and several other people have watched me, and haven't said anything bad about how low I go.

I've been squatting for about a year now, and I am up to a little over 65kg now.

Not all 'trainers" were created equal. I'd have a real problem with my trainer not bothering to correct me if I'd been squatting for a year and still wasn't getting to AT LEAST parallel. If you can't go lower than that, it's because you have mobility issues, and you need to correct those, rather than just continuing to add weight to poor movement patterns.

This.

^this

KBjimAZ

I don't think you HAVE to go parallel for your squats to be *right*. I go as low as I can, and that happens to be just above parallel. Both my trainers, and several other people have watched me, and haven't said anything bad about how low I go.

I've been squatting for about a year now, and I am up to a little over 65kg now.

Not all 'trainers" were created equal. I'd have a real problem with my trainer not bothering to correct me if I'd been squatting for a year and still wasn't getting to AT LEAST parallel. If you can't go lower than that, it's because you have mobility issues, and you need to correct those, rather than just continuing to add weight to poor movement patterns.

This.

^this

And again.....THIS

3laine75

Does anybody else have to use a wide stance while squatting?

My daughter does

Think you said earlier you prefer front squats? (Sorry if it was someone else). I find these easier with my legs together

MUZZAMMIL10

Should your upper legs be parallel to the ground when doing a squat? Cos mine aren't!

They are when I do a squat without any weights but not when I squat with weights.

I started with 11kg and am now squatting 15.5kg, but is there any point in increasing weight if I'm not doing it right?

I say reduce the weight, squat with upper legs parallel to ground or lower and use wide stance.

lessac

Aside from lifting too heavy, it may be a matter of posture if you can't go parellel or lower. I saw way too many trainers who "think" they know what a squat is, leading their trainees terribly wrong. While you're doing squats, if your knees are strained then you won't be able to pull one properly. You should lift with your glutes, those muscles are the ones which should feel the burn, not knees or you will eventually risk knee injury.

As said above, do not add weights to your squats until you start squatting properly.

piperdown44

I was getting too much pressure/strain on my knees because I was trying to go too heavy too quickly.
So, after talking with a friend who's a strength trainer, he suggested resetting with just the Olympic bar.
Rather embarrassing to go down to only 45 lbs but he insisted that I need to get the feel for it again and to loosen up the hips.
It helped a lot but I'm still working on it. Only going up 5 lbs increments per week right now and every time it's ATG.

Safiyandi

Does anybody else have to use a wide stance while squatting?

I do. Not like Westside-wide, but still wide. I have a tiny bit of a leg length difference, and I've found the wider squat stance helps prevent some of the associated hip aches that I suspect are related.

spangler1972

Should your upper legs be parallel to the ground when doing a squat? Cos mine aren't!

They are when I do a squat without any weights but not when I squat with weights.

I started with 11kg and am now squatting 15.5kg, but is there any point in increasing weight if I'm not doing it right?

You want to get down far enough so that your hips are parallel with your knees. As stated elsewhere in this thread, going down this far engages entire groups of muscles that do not happen with partial squats.

Good form is important to getting the most out of your squats, and just as importantly -- preventing injury. The book "Starting Strength" covers this in very thorough detail, and is well worth it. It covers everything you should do, and a lot of common form mistakes, and why they're bad.

Definitely get your form right, but you don't stay at one weight for too long. You can improve as you go if you have a good reference on form. Adding a little more weight over time will force you to study what you're doing more carefully.

At any rate, good luck!

james6998

http://www.youtube.com/watch?v=RMiUGntxiD4&feature=c4-overview&list=UUaHx0T1LWrVKWF1XfWWLSuw

That exercise forces you into correct form. I am now doing them everyday (just light) just to keep my form and mobility in check. Then I get my heavy squats in on leg days!

That would only cover form for the front squat not the back squat considering you can not keep that straight up as a result of doing back squats.

james6998

Should your upper legs be parallel to the ground when doing a squat? Cos mine aren't!

They are when I do a squat without any weights but not when I squat with weights.

I started with 11kg and am now squatting 15.5kg, but is there any point in increasing weight if I'm not doing it right?

I highly suggest you give box squats a try. Without the fear of falling backwards allows for a proper technique.

King_Of_Juicy

I go as low as I can on any given day - some days that is well below parallel, some days its just to parallel. I stop when I feel the beginning of bone on bone in my knee, as tested in warm-up sets. After all, I train to keep the muscles strong and joints happy, not hasten a knee replacement.

A woman after my own heart!!

Mr_Knight

For me, at least, there is a "lowness" at which it feels like a completely different set of muscles gets engaged. Like the muscle effort shifts a bit from legs to buttocks(?). This is especially true as the weight has gone up (currently doing 5x5 @ 200).

For the person who asked, I too am a wide-stancer. I just seem to be built that way.

james6998

For me, at least, there is a "lowness" at which it feels like a completely different set of muscles gets engaged. Like the muscle effort shifts a bit from legs to buttocks(?). This is especially true as the weight has gone up (currently doing 5x5 @ 200).

For the person who asked, I too am a wide-stancer. I just seem to be built that way.

You are referring to where your hamstrings take over and your glutes from the quads? Actually the reason why they said squatting deep is so important for Hamstring and glutes. Once you get down a certain distance your quads our out of the picture, its only hips, core, hams and glutes that are going to get you back up. lol
I am also a wide stance type, which i find makes it easier to go deeper.

Mr_Knight

Yep, that's sounds exactly right. As I've gotten more experienced at them, I can tell just where that moment of transition is. It's a very narrow zone, just a couple of centimetres high, and is the difference between me walking normal or walking funny after the leaving the gym.

janinehussey

Hi,

when you squat you should be breaking parallel. Try watching this.

http://www.youtube.com/watch?v=xDdSZmWNYQI

__freckles__

Read Starting Strength by Mark Rippetoe. His description of the proper form for squat is like over 60 pages. There are so many things that you have to pay attention to for the squat. To ensure you can squat low enough keep your knees out and in line with your feet, feet at least shoulder length apart and turned out at a 30 degree angle, and yes, top if thighs should go parallel. Anything above parallel is hard on your knees. Good luck.

juliewatkin

Do you know why you can't go lower than parallel? It could be a couple of things:

1-mobility problems with hips or ankles
2-heavy weight is causing too much of a forward lean which makes it more difficult to get deep
3-heavy weight is making you cautious and you are cutting them high

Don't be afraid to drop the weight and start again. Years ago when I worked with an old school power lifting coach, everyone that came through is barn doors had to start with the bar. It was humbling but not for long.

Finally, I wouldn't use a mirror to examine my form. In fact, stay away from mirrors. If you use a rack, set the pins (if possible) to face out, away from the mirror. Use a video camera to tape your lifts and look at them later. When you squat, you should not be watching yourself, you should be squatting and focusing on the movement and the feel, not the look. I wish they'd get rid of mirrors in gyms.