Tips on squats?

deannajf4

Just looking for some advice about how to get a really effective squat! I feel almost no burn when I do them, so I know I'm doing something wrong.

Any tips, help, would be great!!
Deanna

FullOfWin

Put some weight on your back

ldicocco

Squat down until your thighs are at least parallel to the floor
If you don’t go down that far, you’re cheating yourself and doing a fake squat. Go way down, and you’ll feel it in every muscle in your leg. This will give you a really strong core along with strong legs and a strong back.
Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your *kitten* out and back straight, Don’t arch your back. Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

MidwestAngel

For most natural labor and delivery, the squatting position works well and so does being on all fours.

Oh, and weighted squats are good for those not pregnant.

Chief_Rocka

It not really a "feel the burn" type of exercise

FitBeto

It not really a "feel the burn" type of exercise

widowmakers

lacurandera1

Put some weight on your back

This. When you're not pregnant, obviously.

taso42

http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/

taso42

Squat down until your thighs are at least parallel to the floor
If you don’t go down that far, you’re cheating yourself and doing a fake squat. Go way down, and you’ll feel it in every muscle in your leg. This will give you a really strong core along with strong legs and a strong back.
Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your *kitten* out and back straight, Don’t arch your back. Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

DO arch your back
DON'T worry about knees extending past toes during the squat

Hellbent_Heidi

keep your heels flat on the floor too....

sunsnstatheart

keep your back tight, chest up, hind end out, and weight on your heels

benmarcum

Here is a great video series on squat technique that someone sent me the other day

http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/

firstnamekaren

I feel the burn when I put my weight on my heels, enough to wiggle my toes for the duration of the squat.

deannajf4

Thanks all - my profile pic is decieving I guess - it was a year ago, not prego anymore.

So the legs parallel to the floor, but what if I'm going to fall over when I get that low - any tips to get strong enough to be able to go that low in the first place?

wareagle8706

I'll make this a little more clear:

- Feet shoulder width apart
- Bar should rest on your traps, not on the base of your neck
- When at the top of squat, do not lock legs out or throw hips forward
- When lowering into squat, keep your butt back as if you are sitting down into a chair (practice without weight first)
- Bottom of squat should be hamstrings parallel to floor or as far as you can go safely until you get the hang of proper form
- Throughout entire motion, keep chest up and shoulders back (back will be slightly arched if you're keep chest up, shoulders back, and back strong)
- Push through your heels on the way back up, stay on your heels throughout, not on toes or balls of feet.

Hope this helps.

IronSmasher

Never do this

4_Lisa

My trainer has me use the bench, stand over the end with your feet shoulder width apart (as though you are goint to sit on the end) and squat till your *kitten* touches the bench. Make sure your weight is on your heels, not on your toes. Squat and stand.

AblazeRiver

obviously you're doing it wrong. or not enough reps. or not holding a weight at your chest when you do them.

taso42

Just to (re)state the obvious, I don't think starting out barbell back squats for the very first time while pregnant is a very good idea. Body weight squats maybe.

But after the baby is born, i would highly, highly recommend them!

Dreawolf

Check out this link, http://youtu.be/zPBF1EMHGoE

4_Lisa

Thanks all - my profile pic is decieving I guess - it was a year ago, not prego anymore.

So the legs parallel to the floor, but what if I'm going to fall over when I get that low - any tips to get strong enough to be able to go that low in the first place?

Start small, go as low as you can and aim lower each time.

Hellbent_Heidi

So the legs parallel to the floor, but what if I'm going to fall over when I get that low - any tips to get strong enough to be able to go that low in the first place?

Just keep at it and you'll build up the strength! :drinker:

taso42

Thanks all - my profile pic is decieving I guess - it was a year ago, not prego anymore.

So the legs parallel to the floor, but what if I'm going to fall over when I get that low - any tips to get strong enough to be able to go that low in the first place?

Ah, good. And congrats!

If you feel like you're going to fall over backward, you are not leaning far enough forward. The bar should be centered over your feet the whole time.

Watch videos from Rip http://www.youtube.com/watch?v=kawBY5p29fQ
And the So You Think You Can Squat series (linked above)
And this http://stronglifts.com/free-video-how-to-squat-with-proper-form/

And practice, practice, practice.

wareagle8706

.

triathlete5301

bump

taso42

Check out this link, http://youtu.be/zPBF1EMHGoE

this is worthless. actually it's worse than worthless.

BellaFe

Never do this

That is insane!

ChelseaM18

Assuming your pregnant from your profile picture (congratulations ) Perhaps avoid weighted squats for now, for an extra burn you could try squatting and when at your lowest position do mini squatting motions i.e lift yourself maybe three inches then lower back to position at a fast temp0 4-5 times then stand back up, squat again and repeat

LaColombicana

http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/

Thanks for sharing!

mcpherson4

www.youtube.com/watch?v=xDdSZmWNYQI

Hope this helps. Congratulations on your baby. Take it easy. You will look beautiful holding that baby.

bcf7683

Thanks all - my profile pic is decieving I guess - it was a year ago, not prego anymore.

So the legs parallel to the floor, but what if I'm going to fall over when I get that low - any tips to get strong enough to be able to go that low in the first place?

Go as far as you're comfortable with. If you feel you can't get low enough, practice with an empty bar for a few sets to get the form right and see what it should feel like when you get as low as you can. Once your comfortable with that, add on some weight. One thing I try to keep in mind is to put my weight into my heels as I'm squatting down. If you focus on that, it helps your form stay on point, butt out-knees behind the toes.