Squats! Help!

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Replies

  • murphy612
    murphy612 Posts: 734 Member
    You've received a lot of reponses, especially from a lot of people who know a LOT more than I do, but I thought I would add a little. First if you've only been doing this for 4 weeks and you don't have the proper form yet, you shouldn't be trying to do squats with weights. Stick to body weight. Second, if balance is your issue (which I am VERY familar with, I'm clumsy as heck) if you put a plate under your heels to raise you up an inch or so it really helps with balance. It's not "proper form" but it's better than falling over or hurting your knees. After a little while you can remove the plate and be flat footed. But remember, push through your heels not the balls of your feet :) Third, the more flexible your hamstrings the better your squats will be, so stretch them good. Also, go slow, work up to squatting deep and with more weight, it isn't a race.

    Good luck :)
  • BOOMaggedon
    BOOMaggedon Posts: 244 Member
    Something that helped me with form was starting off with an exercise ball in my lower back area against a wall and doing the squats. You get the same burn but you save your back.
  • murphy612
    murphy612 Posts: 734 Member
    Something that helped me with form was starting off with an exercise ball in my lower back area against a wall and doing the squats. You get the same burn but you save your back.

    That was how I started too.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Do your feet stay flat at the bottom of your squat or do you find yourself up on your toes?
  • StaceyJ2008
    StaceyJ2008 Posts: 411 Member
    If you have that much of a problem when you do squats just sit down on a bench and stand back up. Keep repeating.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    2nd - when I do squats I actually have a chair / step behind me and I actually do sit down for a moment when I'm down then come right back up - partly this is done because I have knee issues

    from my experience, box squats are much harder on the knees.



    OP: it could be poor hamstring flexibility, weak hips, weak hamstrings, etc Typically anytime you lose your balance in the bottom it's because something was too tight/immobile to allow you to stay in position, or something was too weak to hold the proper position.

    Work on hip mobility, bring your stance out. see if that helps.

    Plus another vote for goblet squats and practise practise practise

    http://www.youtube.com/watch?v=QrVgpDOLlgM

    Edit to clarify: The weight is to assist your balance while you learn the movement, not for you to be strength training, get in the mindset that you may very well need to practise for a few months.
  • divediva2
    divediva2 Posts: 297 Member
    When I first learned how to do squats I was very intimidated. I have arthritic knees and I am one of the "fat folk"!!! My trainer showed me how to use the wall with a Bosu ball. Stand in front of the wall with the Bosu ball between you and the wall at your back, while slightly leaning into the Bosu, legs shoulder width apart, hands on hips (if you feel the need to put them some where!) slowly roll downwards into the squat, you don't have to go into a full squat position, just as far as you feel comfortable, remember knees never go out over your toes. Then roll up again.

    Once you get the hang of doing them this way you can "graduate" to different versions of squats. They are one of the most important exercises in your arsenal of fitness according to my trainer as they strengthen your legs, butt and some core muscles.

    Happy squatting
  • Debbe2
    Debbe2 Posts: 2,071 Member
    Tush way back behind you as you go down. Over emphasis that movement-- and let quads and glutes kick in leaving knees out of things.
  • chaosrocks
    chaosrocks Posts: 23
    Try using an exercise ball, they help a lot and you can go deeper into your squat the more comfortable you get.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    the shallower your squat, the more pressure it puts on your knees. just saying
  • WDEvy
    WDEvy Posts: 814 Member
    Do your feet stay flat at the bottom of your squat or do you find yourself up on your toes?

    I always end up on my toes and if I try to shift my weight back in my heels, I end up falling backwards.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Do your feet stay flat at the bottom of your squat or do you find yourself up on your toes?

    I always end up on my toes and if I try to shift my weight back in my heels, I end up falling backwards.

    They need to stay on the floor the whole time.
  • wolfpack77
    wolfpack77 Posts: 655
    Squats aren't all about legs. They require good core strength. If your form is good but its hurting your back or causing you to lose balance, your core could be weaker than you think. My advice is to practice by working with a lighter weight that lets you to maintain balance without hurting your back. Move slower and more deliberately with this weight to master your form. And move up from there.

    You may also strengthen your core by deadlifting.

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