Squat form question

Carlyannabelle

When I do my squats I keep my feet shoulder length apart and bend my knees facing straight out in front of me and squat as far down as I can...I feel the heavier I go the harder it is to get my a@@ to the grass! It feels like I am at an awkward angle and I can't keep my back straight. So my question is can I bend my knees slightly facing out? Or is that completely wrong form and defeats the purpose and I should just go with lighter weight? Thanks for your help.

Muscles_Curves

When I do squats I have my feet slightly outside of shoulder width. When I squat I push my knees out with my chest up. I haven't been hurt doing it this way and I squat 235#. However, I'm not a trainer so this may not be the perfect form either.

MissFitee

Not a trainer either but I've been told that it's better to have wider stance and to slightly angle your feet out if your not flexible enough to do it straight and narrow and to then work your way in as you improve flexibility.

jppd47

have your feet pointed out, make sure your knees follow your feet, force your knees apart so they dont bow in. Keep your weight on your heels and your core tight

here you can see the toes pointed out
http://www.youtube.com/watch?v=V_4hj7d0ZAw


here you can see the knees going out over the feet
http://www.youtube.com/watch?v=V_4hj7d0ZAw

wellbert

Your toes should be 'out' and your knees should track directly in line with your toes.
As you push up, you should push your knees out. They will stay stationary. Its important not to let them come in.
Think of it like splittling the ground with your heels

Many say you shouldn't get your knees past your toes, however your particular leverages might do it anyway.



Sit in a chair with your knees shoulder apart. See how your toes point out? You should be in that position to squat.
You can also squat wider, which will allow you to go deeper. If you're using heavy weights, this puts additional stress on the groin and additional rear posterior chain activation. There are camps that say this is the less safe way to squat, and also some raw lifters that squat wide and do very well.

Groovyca2022

Thanks---good to know.

DeMarraDontStop

Would like to know this too!

PJ64

Toes pointed out or in is correct, it just works a different area of your muscles. I have always been told by trainers to just make sure my knees don't go past my toes. Also I have always found going *kitten* to Ankles to be harmful to my knees. I just go below paralell. I find it easier to stay upright and inline by keeping my head up and focusing on something above the mirror, it helps your alignment.

Good luck

frood

I learned to do it pointing knees out.

Also, from http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
"Knees Out. Never allow your knees to buckle in unless you want to injure them. Push your knees out as you Squat down."

Carlyannabelle

Thanks everyone...I will work on it!

Jynus

Toes pointed out or in is correct, it just works a different area of your muscles. I have always been told by trainers to just make sure my knees don't go past my toes. Also I have always found going *kitten* to Ankles to be harmful to my knees. I just go below paralell. I find it easier to stay upright and inline by keeping my head up and focusing on something above the mirror, it helps your alignment.

Good luck

everything in here is a surefire way to hurt yourself doing squats.

hips, knees toes must ALWAYS track in a line. Knees are a butterfly hinge. if that alignment breaks, you're introducing lateral sheer force onto your acl/mcl. Not a big deal if you're lifting light or nothing at all, but if you're trying to go heavy you WILL have knee problems eventually. NEVER allow your hip/knee/toe line to break.

And if you were told knees don't go past your toes, you were told wrong. there is sorta some validity in that most everyone the first time they squat will 'kneel' with their back straight vertical. So making a rule of keep your knees behind your toes is a good beginner way to break that habit. But by forcing it when you're lifting heavy, you're introducing MONSTER hip sheer force. Like 2000% increase vs if you were to let your body use it's natural biomechanics. A better rule to follow is your back and shins should be somewhat parallel throughout the lift.

As for depth, there should be LESS knee strain the further down you go below parallel. If you're feeling pinching, then i'm positive it's due to you not following the above 2 points.