Why you need to do full squats

PHS7

Squats are on my list. I think I'm about a month away from doing them. First I need to deal with my sciatic nerve pain. Following my physical therapist's orders, no twisting, lunges, back extensions, incline situps or any heavy lower back work. But I can't wait to try them and make them part of my routine.

TheDevastator

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

ummommyme

what stretches help with being able to do them? I've never in my life been able to bend and go down to my ankles like that. I consider myself decently flexible. I just can't get much past 90 d. I'm not even talking out at the gym just bodyweight ones.

LaSutopia

I would love to do full squats, but I don't have ankle flexion like that. I can't get go *kitten* to grass without actually falling on my *kitten*. Now, put me in a pair of heels and I can get into a yogic squat . . .

lol! Same here

mideon_696

ankle mobility and hip mobility also.

mobilising your hips is just as important for Full depth squatting.
If you dont have that flexibility in your hips, then you'll tend to get a pelvic tilt in the bottom position. You dont want that.
Squatting to just below parrallel with a low bar position is best for people who dont have this flexibilty.

LabRat529

Can you do full squats safely with loose knee ligaments? I have been advised by doc to do squats, but not really sure as my knees aren't always stable. I don't generally go to the gym, but do a lot of swimming and some walking. I suffer with extreme muscle fatigue on my thighs. I can swim for 7 mins max before i have to stop and stretch. I am afraid that doing squats will leave me shaking on the floor in an exhausted heep! LOL
Any advice would be welcomed. You are obviously all learned in this subject.

PS I am a girl!

Also a girl and I'd suggest you actually start with just your body weight the way I did. That way, you'll strengthen those knees (and everything else). I would put a low stool or bench behind me and squat until my butt almost touched, then come back up. In the beginning, I would put my arms/hands forward to counter-balance.

Once that gets easy, you can move to a barbell squat. Same idea, but now you've got two barbells that you hold close to your belly button perpendicular to the floor. Start light... work up to it.

You should be able to do squats with loose ligaments if you build up to it slowly. I have horrible hip and lower back problems... or I should say HAD. Squats have helped build up the muscles that keep them in place.

Good luck!!!!! You can do it if you want. Just don't rush the process. It took me two months before I was strong enough to squat the bar!

LaSutopia

when I squat all the way down and then stand back up my knees do this audible grinding crunching thing....it does not feel to great either.

sleepytexan

I would love to do full squats, but I don't have ankle flexion like that. I can't get go *kitten* to grass without actually falling on my *kitten*. Now, put me in a pair of heels and I can get into a yogic squat . . .

Exactly!!! And why is it that I can squat in heels...but not barefoot, or in tennis shoes:huh:

because you, like many women, may have a shortened/tight gastrocnemius. this actually often happens BECAUSE of wearing high heels and failing to stretch/increase the flexibility of the muscle over time -- it tightens up and shortens. You CAN get it back though, and squats will help. start with an empty bar and work on form; concentrating on keeping those heels down. It will come. Also google for flexibility exercises/stretches for the calves.

blessings.

Gonzaln2

If it's not below 90*; it's not a squat!!!

EXACTLY!

sleepytexan

Can you do full squats safely with loose knee ligaments? I have been advised by doc to do squats, but not really sure as my knees aren't always stable. I don't generally go to the gym, but do a lot of swimming and some walking. I suffer with extreme muscle fatigue on my thighs. I can swim for 7 mins max before i have to stop and stretch. I am afraid that doing squats will leave me shaking on the floor in an exhausted heep! LOL
Any advice would be welcomed. You are obviously all learned in this subject.

PS I am a girl!

yes, i have a loose MCL, full squats make my knees feel much better than stopping at 90 degrees ever did.

I started lifting heavy BC I tore my MCL. It basically forced me out of all my cardio activities except for spin. Low full squats have helped tremendously with my healing. Additionally, I have had chondromalacia patella since the age of 11 (that's the grinding, painful top-of-the-knees someone else described), and full squats are NOT painful, in fact, my knees are feeling better than ever.

BTW I started lifitng on 3/19, and I did 5 x 5 full squats today at 100# -- woot!!!

sleepytexan

I would love to do full squats, but I don't have ankle flexion like that. I can't get go *kitten* to grass without actually falling on my *kitten*. Now, put me in a pair of heels and I can get into a yogic squat . . .

Your gastrocnemius is tight, probably because of high heels. You need to work the flexibility and elongate them again. Squats will help that. I've been a dancer my entire life and have worn very high heels for much of my life, but my ballet training way back from starting pointe drilled in the importance of keeping the calf muscles from shortening and atrophying.

You can get it back though -- just be determined and work the flexibility.

kayhatlen

I have been working out for 3 months now. Started with body weight squats because of my horribly arthritic knees, ankles, hips, back, pelvis etc. Just graduated to adding dumbbells. Still can't get all the way down as far as the guy in your pic, but am getting closer. It is good you reminded us of proper form. Thanks.

sleepytexan

when I squat all the way down and then stand back up my knees do this audible grinding crunching thing....it does not feel to great either.

that's chondromalacia patella. I've had it since age 11. Because of it I do not run (unless being chased by someone bad) or do other high-impact activities. HOWEVER, I've been squatting for 5 weeks now (hit 100# this week), and it's true, the low, full squats have made my knees feel better than they have EVER felt.

do it.

JennieAL

Personally I just go all the way down, because then I know without a doubt that I went past parallel. :laugh:

I've been doing this as well.

cpiton

when I squat all the way down and then stand back up my knees do this audible grinding crunching thing....it does not feel to great either.

that's chondromalacia patella. I've had it since age 11. Because of it I do not run (unless being chased by someone bad) or do other high-impact activities. HOWEVER, I've been squatting for 5 weeks now (hit 100# this week), and it's true, the low, full squats have made my knees feel better than they have EVER felt.

do it.

Good to have a name for my crackly knee problem! I will say my knees feel better because of the squats I do, but I can tell I'm not going down far enough. Thanks, OP for posting this.

Testosterone

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

you need to up your weight. you should never be getting 35 reps unless its you doing calisthenics. 10 reps or less.

Testosterone

what stretches help with being able to do them? I've never in my life been able to bend and go down to my ankles like that. I consider myself decently flexible. I just can't get much past 90 d. I'm not even talking out at the gym just bodyweight ones.

google calf stretches, hold each stretch for 60 seconds, do 4 stretches each side. as long as you feel the burn and pull, theyre stretching.

TheDevastator

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

you need to up your weight. you should never be getting 35 reps unless its you doing calisthenics. 10 reps or less.

stronglifts is 35 reps in the beginning with warmups. It's all about form first. Later when I start stalling with heavier weights it goes to 3x5 and 1x5.

Testosterone

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

you need to up your weight. you should never be getting 35 reps unless its you doing calisthenics. 10 reps or less.

stronglifts is 35 reps in the beginning with warmups. It's all about form first. Later when I start stalling with heavier weights it goes to 3x5 and 1x5.

and im telling you that is pointless.

Nopedotjpeg

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

you need to up your weight. you should never be getting 35 reps unless its you doing calisthenics. 10 reps or less.

stronglifts is 35 reps in the beginning with warmups. It's all about form first. Later when I start stalling with heavier weights it goes to 3x5 and 1x5.

and im telling you that is pointless.

35 reps as in 5x5 + warm-up sets dude.

Where exactly have you read that 5s are pointless?

Nataliaho

For those guys and girls who have trouble with getting depth because of tight hips, I can recommend dry-needling. My husband was terribly tight and couldn't get depth so he went to the physio, got needled and wahlah:) Of course afterwards you need to keep up the stretching to maintain the flexibility.

Personally I have the opposite problem, I am super-flexible, so have to use all my concentration to keep tight and not dive bomb.

Testosterone

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

you need to up your weight. you should never be getting 35 reps unless its you doing calisthenics. 10 reps or less.

stronglifts is 35 reps in the beginning with warmups. It's all about form first. Later when I start stalling with heavier weights it goes to 3x5 and 1x5.

and im telling you that is pointless.

35 reps as in 5x5 + warm-up sets dude.

Where exactly have you read that 5s are pointless?

this reads as a set (one set) of 35 reps.

Nopedotjpeg

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

you need to up your weight. you should never be getting 35 reps unless its you doing calisthenics. 10 reps or less.

stronglifts is 35 reps in the beginning with warmups. It's all about form first. Later when I start stalling with heavier weights it goes to 3x5 and 1x5.

and im telling you that is pointless.

35 reps as in 5x5 + warm-up sets dude.

Where exactly have you read that 5s are pointless?

this reads as a set (one set) of 35 reps.

Eh. That's what I figured. But no it's 5x5 and I think you do 2 warm-up sets of 5's as well.

wellbert

if you feel like you are going to fall during a squat, you have a poor center of gravity and need to adjust. I'm so inflexible I can't reach past my knees... yet no problem in a full squat.


Most issues keeping heels on the ground is due to form... not flexibility.

Testosterone

I just started stronglifts and squatted 65 lbs today for 35 reps! lol Going all the way down even with that little amount of weight is more taxing than I thought. I have a lot of muscle well... some but it's not balanced yet.

you need to up your weight. you should never be getting 35 reps unless its you doing calisthenics. 10 reps or less.

stronglifts is 35 reps in the beginning with warmups. It's all about form first. Later when I start stalling with heavier weights it goes to 3x5 and 1x5.

and im telling you that is pointless.

35 reps as in 5x5 + warm-up sets dude.

Where exactly have you read that 5s are pointless?

this reads as a set (one set) of 35 reps.

Eh. That's what I figured. But no it's 5x5 and I think you do 2 warm-up sets of 5's as well.

that is a great rep range then.

TheDevastator

yeah thanks for clearing it up, Nopedotjpeg. 2x5 warmup and 5x5. Warmups are supposed to be lighter but I just did 65 lbs for all. 65 lbs is a little light but it keeps me going to the gym and looking forward to adding 5 lbs every time til I start stalling.

lisa28115

:bigsmile: BUMPING FOR LATER REFERENCE

reneegee23

I was just thinking about this today, I usually do full squats with body weight just fine but weighted, man, I really need to work on that.

Eve1972

I can't do full squats with a bar on my back so I have been doing goblet squats, I can do *kitten* to grass in those, probably not as effective, but it is what it is! *lol*

Helloitsdan

I found out recently duet to knee pain that I wasnt squatting correctly.
I fixed the issue after watching a Stronglifts video.
Deloaded and started over and the pain is gone.

I can't do full squats with a bar on my back so I have been doing goblet squats, I can do *kitten* to grass in those, probably not as effective, but it is what it is! *lol*

Practice with good mornings and make sure your feet are at 10 and 2.