Squat alternatives? Injury...

bio_fit

I started doing squats a couple of weeks ago - made sure I was getting form right - got someone to spot me - all good.
A couple of days ago I upped the weight a little (5.5lb) as suggested by the 5x5 program - not so good. I have read that you are supposed to go as far as you can until form fails - well, my form failed, and I think I have lightly injured myself (pain in left hip when I squat down).

I guess this means squats and deadlifts are out of the question for the moment until I am healed. So what do I do instead? No heavy lifting at all? I was just starting to see some results too, booo Hoping somebody might have some suggestions!

JNick77

I started doing squats a couple of weeks ago - made sure I was getting form right - got someone to spot me - all good.
A couple of days ago I upped the weight a little (5.5lb) as suggested by the 5x5 program - not so good. I have read that you are supposed to go as far as you can until form fails - well, my form failed, and I think I have lightly injured myself (pain in left hip when I squat down).

I guess this means squats and deadlifts are out of the question for the moment until I am healed. So what do I do instead? No heavy lifting at all? I was just starting to see some results too, booo Hoping somebody might have some suggestions!

People put a lot of emphasis on squat depth (aka ATG) but especeially as a beginner your goal should really just be to get parallel. If you never go past parallel that's really okay, pro-powerlifters only have to squat to like an inch below parallel so if it's good for them it's good for the rest of us.

Just stretch for now, get a foam roller if you can. Get some walking in maybe light cycling in if you can to stay loose but you probably don't want to squat or DL for now. Just heal and get back at it.

bio_fit

People put a lot of emphasis on squat depth (aka ATG) but especeially as a beginner your goal should really just be to get parallel. If you never go past parallel that's really okay, pro-powerlifters only have to squat to like an inch below parallel so if it's good for them it's good for the rest of us.

Just stretch for now, get a foam roller if you can. Get some walking in maybe light cycling in if you can to stay loose but you probably don't want to squat or DL for now. Just heal and get back at it.

Thanks for your reply!

I have been trying to go deep - at least parallel - but I think perhaps part of my problem was that my feet weren't far enough apart? Either way, the pain is minimised when I keep my feet further apart, but realistically i'd rather it was gone completely before trying again! I actually asked one of gym trainers to spot my form today so I could see where I was going wrong - and he said my feet should be pointing straight forwards and I shouldn't be going so deep :huh: Like, not even getting to parallel! I'm sure this is wrong, but I didn't really have any sources to state otherwise. So i'm generally a little bit confused with all the conflicting info! But ok, no squats or deadlifts for now - I will just carry on with arm type things and cardio!

Edit: I just realised, when I said 'as far as I can go until form fails' I mean in terms of reps, rather than depth!

dvisser1

Sounds like the gym trainer doesn't really know what they are talking about. You definitely want to aim for parallel to slightly lower than parallel. Your feet should generally be pointed forward, but there is no harm in being a little turned out at the toe. Slightly toe out is a much more natural movement position when doing squats for some people, and you are really looking for that natural movement position for proper form.

As for right now, rest, light exercise and stretching when your muscles are warmed up. Once it heals, then back to squats and DL. Don't rush back. Once you're back, go back to the lower weight and really work on form and repetition. Lifting heavy generally means multiple sets of low reps, not working to muscle fatigue failure point. If you are doing 3 sets of 6-8 reps, that's good. Once you can do 3 sets of 10 reps without pain and without struggling for a couple workouts in a row, then it's time to move up in weight. Add 5-10 lbs and start back at 3 sets of 6-8 reps.

gerard54

leg press machine.