SQUATS?? I need your advice?
Monroe121
Posts: 358 Member
Squats? Are they effective for toning my things? Or is it a waste of time/exercise? Your thoughts please?
Thank you,
Roe
Thank you,
Roe
0
Replies
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Squats are the single best strength-training exercise you can do. They strengthen your core, strengthen your glutes, hamstrings and quads and women who squat look MUCH better (a generalization to be sure, and also from this guy's perspective) than women who don't.Squats? Are they effective for toning my things? Or is it a waste of time/exercise? Your thoughts please?
Thank you,
Roe
Do not worry that squats or any other compound exercise will make you bulky - it won't.
... and don't just squat ... all the main compound exercises are excellent for women:
Squat, Bent-over row, deadlift, overhead press, bench press, etc.0 -
im trying the 30 day squat challenge. watching my calories for a week and doing the squats and my mom came over and made a comment about my thighs already. i hope its the squats. try it it cant hurt:)0
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There's really no need to do this many squats daily. But if it floats your boat......im trying the 30 day squat challenge. watching my calories for a week and doing the squats and my mom came over and made a comment about my thighs already. i hope its the squats. try it it cant hurt:)
To the OP, no squats aren't a waste of time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Yes! Definitely do squats!! A trainer told me that they are a very effective exercise and it's true!! I love how they make my butt look!! :bigsmile: I don't just do squats tho. I do a variety of things, but squats are great!!0
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Exact ditto to AlbertaBeefy. Squats kick *kitten* (literally).
Squats, lunges, and deadlifts are all you need for legs...forget machine exercises, which are pretty useless and not nearly as effective.
Just make sure you know proper form and WATCH YOURSELF doing them. They are great exercises, but form is so important (I just responded a little about this in the squat challenge thread, too, if you want general form tips...but definitely google a reputable source for images and videos)0 -
Yarp to squats. They work.0
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Very effective! Squats tones your quads, hams, and glutes. You can always add variety too, like performing squats on a Bosu to engage your abs as well. You can squat with or without weights although I saw better results when I used weights. Squats will tone your legs and get you looking good in heels in no time 0
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Exact ditto to AlbertaBeefy. Squats kick *kitten* (literally).
Squats, lunges, and deadlifts are all you need for legs...forget machine exercises, which are pretty useless and not nearly as effective.
Just make sure you know proper form and WATCH YOURSELF doing them. They are great exercises, but form is so important (I just responded a little about this in the squat challenge thread, too, if you want general form tips...but definitely google a reputable source for images and videos)
Yes proper form is very important. Sit the hips back as if sitting in a chair, with feet about hip-width apart. Knees don't go over toes when you squat, and keep your chin up with face facing forward, not down.0 -
yes. combine them with dead lifting, lunges, and bench press and overhead press, and cardio and proper nutrition for the body of my dreams.... errr, your dreams.0
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this is false. knees not going over toes is pure myth. for proof look at every person ever who squats for comp. knees always go past toes.Exact ditto to AlbertaBeefy. Squats kick *kitten* (literally).
Squats, lunges, and deadlifts are all you need for legs...forget machine exercises, which are pretty useless and not nearly as effective.
Just make sure you know proper form and WATCH YOURSELF doing them. They are great exercises, but form is so important (I just responded a little about this in the squat challenge thread, too, if you want general form tips...but definitely google a reputable source for images and videos)
Yes proper form is very important. Sit the hips back as if sitting in a chair, with feet about hip-width apart. Knees don't go over toes when you squat, and keep your chin up with face facing forward, not down.0 -
So how many squats is the optimum number daily to best achieve all of this?0
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No they aren't a waste of time, they're a great exercise!
Don't be afraid to add weight though (such as a barbell or dumbells) for even greater results
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From what I've researched, unless you already have knee problems, this is pretty much true.this is false. knees not going over toes is pure myth. for proof look at every person ever who squats for comp. knees always go past toes.
Where your knee ends up in relation to your toe depends on your squat: Front Squats will have the knee past the toe. Olympic squats (often called high-bar squat) will have the knee over the toe. Low-bar squats usually are the closest knee-toe position.
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Thanks to squats (and lunges), particularly weighted ones, I now have stronger legs, no knee issues when I run, and my bum has never looked this good :bigsmile:0
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Squats are the single best strength-training exercise you can do. They strengthen your core, strengthen your glutes, hamstrings and quads and women who squat look MUCH better (a generalization to be sure, and also from this guy's perspective) than women who don't.Squats? Are they effective for toning my things? Or is it a waste of time/exercise? Your thoughts please?
Thank you,
Roe
Do not worry that squats or any other compound exercise will make you bulky - it won't.
... and don't just squat ... all the main compound exercises are excellent for women:
Squat, Bent-over row, deadlift, overhead press, bench press, etc.
*THIS0 -
The squat the single best exercise you can do in the gym, followed by the deadlift, barbell/pendlay row, bench press, chin up, glute ham raise, good morning, hyperextensions and a few more.0
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Squats are my best friend. Been doing them now for 2 months and my Fiancee said it looks like I have a new pair of legs.0
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So how many squats is the optimum number daily to best achieve all of this?
5 sets of 5 reps.
With a heavy enough barbell on your back that the last few are challenging.
:happy:0 -
From what I've researched, unless you already have knee problems, this is pretty much true.this is false. knees not going over toes is pure myth. for proof look at every person ever who squats for comp. knees always go past toes.
Where your knee ends up in relation to your toe depends on your squat: Front Squats will have the knee past the toe. Olympic squats (often called high-bar squat) will have the knee over the toe. Low-bar squats usually are the closest knee-toe position.
I've always wondered about the knee/toe thing. Everyone always tell me to not let my knees go past my toes when doing squats so I had just given up doing squats because I didn't think I could ever do it right, now that I've seen this I'm thinking about starting the challenge back up in May0 -
im trying the 30 day squat challenge. watching my calories for a week and doing the squats and my mom came over and made a comment about my thighs already. i hope its the squats. try it it cant hurt:)
I did that last month and my BF never shuts up about my butt.0 -
Actually the knees do go over toes and can even go past them to a point.Exact ditto to AlbertaBeefy. Squats kick *kitten* (literally).
Squats, lunges, and deadlifts are all you need for legs...forget machine exercises, which are pretty useless and not nearly as effective.
Just make sure you know proper form and WATCH YOURSELF doing them. They are great exercises, but form is so important (I just responded a little about this in the squat challenge thread, too, if you want general form tips...but definitely google a reputable source for images and videos)
Yes proper form is very important. Sit the hips back as if sitting in a chair, with feet about hip-width apart. Knees don't go over toes when you squat, and keep your chin up with face facing forward, not down.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
What's disturbing is that working at quite a few gyms, I've heard lots of PT's say this out of hearsay. Sad.
From what I've researched, unless you already have knee problems, this is pretty much true.this is false. knees not going over toes is pure myth. for proof look at every person ever who squats for comp. knees always go past toes.
Where your knee ends up in relation to your toe depends on your squat: Front Squats will have the knee past the toe. Olympic squats (often called high-bar squat) will have the knee over the toe. Low-bar squats usually are the closest knee-toe position.
I've always wondered about the knee/toe thing. Everyone always tell me to not let my knees go past my toes when doing squats so I had just given up doing squats because I didn't think I could ever do it right, now that I've seen this I'm thinking about starting the challenge back up in May
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Squats are definitely a great compound exercise that will make you stronger. And yes, if your BF% is low enough, that strength will show in the form of the squat booty everyone seems to be talking about.
If you don't have access to a bar bell, you can add more difficulty by doing pistol squats (one legged squats). If you do have access to a barbell, even better! Do 5 sets of 5 reps, at a weight heavy enough that you feel very challenged towards the end.
My crossfit coach does a "4 point check" for squat form.
1) Weight stays in the heels. Never roll onto the ball of your foot. Widen your stance and angle your feet out if you need to.
2) Hips dip below the knees (also referred to as going below parallel). If you don't you'll only engage your quads, not your hams or glutes.
3) Lumbar curve is maintained. Your core postural muscles give the movement stability and you can't engage them properly if your lower back is arched.
4) Torso remains vertical. Like an elevator, your chest should go up and down, but not side to side or front to back.
HTH! Happy squatting. 0 -
I've always wondered about the knee/toe thing. Everyone always tell me to not let my knees go past my toes when doing squats so I had just given up doing squats because I didn't think I could ever do it right, now that I've seen this I'm thinking about starting the challenge back up in May
It really depends on leg (especially femur) length and proportion and flexibility...ideally, toes should pretty much line up with or go just beyond your toes, but for someone with long legs this can be near impossible. I always found it a good prompt for clients who were just starting out, though, just for getting the whole "sitting far back" idea, and then we'd go from there and adjust accordingly.
A squat doesn't always feel like the most natural motion; when you're doing it properly (especially initially, when you're learning the motion) it feels really exaggerated. Also, legs slightly wider than exactly in line with your shoulders/hips can help with form. Chest up, though--that is also a good prompt, or idea to keep in mind as you're doing the motion.0 -
very interesting about the knee toe thing, I have always been told make sure your knees don't go over the toes ! thanks all !
So another question : I want to do squats holding dumbells as I currently do not have a barbell ( workout at home)
Is the form the same then if you are holding dumbells? - what about upper body, should I be upright or leaning slightly forward ?
Final question, do I engage the core when I squat?0 -
Try doing it goblet style first. A lot of people I see attempting it with dumbells held to the sides invariably almost do a semi dead lift than a squat.very interesting about the knee toe thing, I have always been told make sure your knees don't go over the toes ! thanks all !
So another question : I want to do squats holding dumbells as I currently do not have a barbell ( workout at home)
Is the form the same then if you are holding dumbells? - what about upper body, should I be upright or leaning slightly forward ?
Final question, do I engage the core when I squat?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
very interesting about the knee toe thing, I have always been told make sure your knees don't go over the toes ! thanks all !
So another question : I want to do squats holding dumbells as I currently do not have a barbell ( workout at home)
Is the form the same then if you are holding dumbells? - what about upper body, should I be upright or leaning slightly forward ?
Final question, do I engage the core when I squat?
Hold the dumbells in a front rack position. Most of the weight of the dumbells should be supported with your chest and shoulders, not your arms.
Your core should absolutely be engaged. Without core stability, form is near impossible to maintain in a squat, especially with added weight. Keep your lower back curved in, butt way out, and chest vertical. You won't be able to do that without properly engaging your core.0 -
wait.. what? How is this possible?4) Torso remains vertical. Like an elevator, your chest should go up and down, but not side to side or front to back.
HTH! Happy squatting.0 -
wait.. what? How is this possible?4) Torso remains vertical. Like an elevator, your chest should go up and down, but not side to side or front to back.
HTH! Happy squatting.
Was the wording confusing?
The point of this is stability, your torso should be rock solid, it shouldn't move independently from your lower body.
If you do it right, your chest should be in the exact same position it would be if you were standing upright, provided you are doing a bodyweight or front squat. (You have to lean over in a back squat to keep the weight over your heels). Keep your shoulders back and your chest out.
Does that make more sense?0 -
it makes no sense. look at the pic of proper squat for above you. notice the position of their backs... none are anywhere near verticle..0
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