are squats the best leg exercise

jsdouglas26
jsdouglas26 Posts: 30
in Health and Weight Loss
I read that doing squats is definitely the best leg exercise. When I did them the bar was all I could do to get my 3 sets of 8 in. Could I be doing it wrong or is that normal for a beginner?
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Replies

  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Nice job. Doesn't matter where you start, just keep pushing yourself.

    Add 10 lbs to the bar next time, then 10 more the time after that. It's not gonna get easier.
  • sunsnstatheart
    sunsnstatheart Posts: 2,544 Member
    Squats are hard. Very hard. It took me a year to get the form down correctly and I still have a trainer work with me to check it. The weight will come as your body adapts. It is a great exercise (my personal fav) but we could argue all day which one is the "best".
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I read that doing squats is definitely the best leg exercise. When I did them the bar was all I could do to get my 3 sets of 8 in. Could I be doing it wrong or is that normal for a beginner?

    I was doing assisted squats at 90#, then switched to the smith machine. The first time I squatted, I barely was able to squat 50#. Within 4-5 weeks I had doubled it to 100#. I was only able to do 4 repetitions, and was going to do a full set my next gym day, but then I hurt my leg :( I had to take a week off, but planning to try it again tomorrow...
  • BackTatJIM
    BackTatJIM Posts: 1,140 Member
    Work on form and then worry about weights.

    http://www.youtube.com/watch?feature=player_embedded&v=x6RIs8-AVwM#at=294

    decent video ^^^
  • Gunsentry
    Gunsentry Posts: 121 Member
    I read that doing squats is definitely the best leg exercise. When I did them the bar was all I could do to get my 3 sets of 8 in. Could I be doing it wrong or is that normal for a beginner?

    Do 5 sets of 5 as 3 sets 8 will get very hard quickly as the weight goes up.
    Then switch to 3x5 as you get even heavier.

    Add 5lbs to bar each session.

    Love Squats - I started on empty bar and now up to 255lbs for 3x5 this week hope to hit my target of 265lbs before new year.
  • girlinahat
    girlinahat Posts: 2,956 Member
    form form form.

    squatting 3 sets of 8 done properly is pretty good for a beginner (listen to me talking like I've been doing this for yonks!!!). work on form until it's right, then add weight. It is TOTALLY normal for a beginner to start low but critical you get that form right.

    I watched some fool in the gym partially squatting 300lbs. I wasn't impressed, because if he'd actually used proper form, he'd barely have been able to lift a quarter of that.

    keep at it, squats are great!!

    Oh - and I doubled my squat weight in just under a month!!
  • spramn
    spramn Posts: 67 Member
    Squats are fantastic yes,

    Front Squats (barbell across chest) better than Back Squats(barbell across back of neck).

    As a beginner form it what i would suggest to focus on, dont worry too much about weight yet. Deadlifts and Squats are the two that are done incorrectly the most.

    For Squats, this is what helps me:

    1) "Solid Grip" Get your grip before you get under bar, and grip hard and dont move it.

    2) "Plant your feet", - squat normally with no weight this is your natural stance and correct. Imagine your feet are in cinder blocks, dont move them during the full movement once you have backed out from squat rack.

    3) WIth feet planted "Show your Crouch", slightly move knees outward to prevent your knees moving inward during down movement. Only slight pressure is needed, no need to be drastic (will not be able to if your feet are planted and straight).

    4) "Show your Breasts" pinch shoulder blades back and stick chest out as if you where trying to show off a fantastic rack =)

    5) "Point Elbows" Ensure your elbows are pointing to the ground, not at a angle. Your elbows should be pointing to the ground - imagine them as arrows pointing vertically to the ground from the bar.

    6) During down movement stick your bum out, head straight, looking in mirror if possible.

    Happy to help if you want to add me and send me a message, enjoy =)

    PS: Smith machine squats may be good till you can build your stabilisation muscles, but try not to stay on the smith to long as it restricts your range of motion and at higher weights and over time puts undue stress on knees. No to mention it does assist you alot so it takes alot away from the axiel loading from the movement.
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    Work on form and then worry about weights.

    this

    only this

    if you get hurt trying too much too soon you can set yourself back weeks/months and cause insanity of the brain area

    going for macho is nacho the answer
  • HelloDan
    HelloDan Posts: 712 Member
    I watched some fool in the gym partially squatting 300lbs. I wasn't impressed, because if he'd actually used proper form, he'd barely have been able to lift a quarter of that.

    Depends what he was doing.

    When I squat, I go ATG, but sometimes when I work on my drive for my jerk, I do partial squats, with a heavier weight than I could ATG.

    I believe sprinters and cyclists commonly do the same thing, as the muscle activation more closely matches the specific requirements for their sport.

    Anyway completely off topic, as a beginner shouldn't be doing this, just pointing out that not everyone who does partials is an idiot.

    Back on topic, I think front squats would help a beginner more than back squats, assuming they can get a decent rack position, also goblet squats are worth a look too.
  • girlinahat
    girlinahat Posts: 2,956 Member
    I watched some fool in the gym partially squatting 300lbs. I wasn't impressed, because if he'd actually used proper form, he'd barely have been able to lift a quarter of that.

    Depends what he was doing.

    When I squat, I go ATG, but sometimes when I work on my drive for my jerk, I do partial squats, with a heavier weight than I could ATG.

    I believe sprinters and cyclists commonly do the same thing, as the muscle activation more closely matches the specific requirements for their sport.

    fair enough and I didn't know this. However, he was grunting and egging himself on and using every piece of equipment in the gym as loudly as he could, so I suspect he was just showing off. to himself. :wink:
  • chivalryder
    chivalryder Posts: 4,391 Member
    I believe that sex is the best leg exercise.

    Heck, I'd even say it's the best exercise for every part of the body!
  • diodelcibo
    diodelcibo Posts: 2,564 Member
    Squats are the best if you can do them properly.
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    I work in lifestyle healthcare and see very few who can pull off a quality squat, most guys are too tight in the calves so can't get low without lifting their heels or turning their feet and knees right out. Many have imbalances in the abs and hip musculature so tuck their butts under, some have left-right imbalances so squat unevenly. If you don't get low you work the quads and largely miss the glutes. There is a reason the unweighted overhead squat is a classic postural assessment tool it is incredibly revealing.

    Free weight lunges are my king - static or moving - emphasise one leg at a time, work all the smaller stabilising muscles, easier to get low. Leg press is good because you can set your feet forwards and get better form than a squat, also fantastic for drop sets, one leg squats with the Swiss ball are nice for a change from lunges.
  • sunnyside1213
    sunnyside1213 Posts: 1,205 Member
    It's good for the butt and abs too.
  • secretlobster
    secretlobster Posts: 3,566 Member
    Split squats are the toughest for me. I've been doing variations of squats/lunges for 6-7 years and the split squats always kill me. Quads are massive for the next two days.
  • Masterdo
    Masterdo Posts: 331 Member
    I read that doing squats is definitely the best leg exercise. When I did them the bar was all I could do to get my 3 sets of 8 in. Could I be doing it wrong or is that normal for a beginner?

    I was doing assisted squats at 90#, then switched to the smith machine. The first time I squatted, I barely was able to squat 50#. Within 4-5 weeks I had doubled it to 100#. I was only able to do 4 repetitions, and was going to do a full set my next gym day, but then I hurt my leg :( I had to take a week off, but planning to try it again tomorrow...

    You should really move away even from the Smith machine... You are really not getting the most out of your efforts by using that thing. It's the running gag of fitness, the only good thing about that machine is the straight bar, off of which people can do pull ups (finding a straight bar in a gym nowadays is more tricky than it should...).

    So it's harder, but move to freestanding squats in a squat rack instead. You'll be glad you did :)
  • dukslayer4051
    dukslayer4051 Posts: 66 Member
    squats are great compound movements, but also dangerous, be careful. u could injure urself even with the most perfect form. you walk into tha gym on ur own, make sure you walk out...


    i avoid them, snap city, use the leg press or sled machine, much safer!
  • HelloDan
    HelloDan Posts: 712 Member
    fair enough and I didn't know this. However, he was grunting and egging himself on and using every piece of equipment in the gym as loudly as he could, so I suspect he was just showing off. to himself. :wink:

    Most likely, and in my experience 90% of people are doing it, but think they are doing normal squats. I just pointed it out, because there are a few cases where it is legit, but people always assume this is the worst sin possible in the world of squatting!
  • GoldspursX3
    GoldspursX3 Posts: 516 Member

    Front Squats (barbell across chest) better than Back Squats(barbell across back of neck).

    Huh?
  • tigersword
    tigersword Posts: 8,059 Member
    I read that doing squats is definitely the best leg exercise. When I did them the bar was all I could do to get my 3 sets of 8 in. Could I be doing it wrong or is that normal for a beginner?

    I was doing assisted squats at 90#, then switched to the smith machine. The first time I squatted, I barely was able to squat 50#. Within 4-5 weeks I had doubled it to 100#. I was only able to do 4 repetitions, and was going to do a full set my next gym day, but then I hurt my leg :( I had to take a week off, but planning to try it again tomorrow...
    Started using the Smith machine, and then hurt your leg. This is why you should NEVER squat with a Smith machine (or really do any other exercise with it, honestly.) It forces you to move in an unnatural way, which can lead to serious knee, back, and shoulder injuries, depending on the specific movement. Never use the Smith, much better off squatting with a free bar. Safer, not to mention a much more beneficial workout.
  • GoldspursX3
    GoldspursX3 Posts: 516 Member
    squats are great compound movements, but also dangerous, be careful. u could injure urself even with the most perfect form. you walk into tha gym on ur own, make sure you walk out...


    i avoid them, snap city, use the leg press or sled machine, much safer!

    What a load of crap that was.
  • HelloDan
    HelloDan Posts: 712 Member

    Front Squats (barbell across chest) better than Back Squats(barbell across back of neck).

    Huh?

    What's the confusion, what a front squat is, or why they may be better?
  • GoldspursX3
    GoldspursX3 Posts: 516 Member

    Front Squats (barbell across chest) better than Back Squats(barbell across back of neck).

    Huh?

    What's the confusion, what a front squat is, or why they may be better?

    Why would they be better?
  • tigersword
    tigersword Posts: 8,059 Member
    squats are great compound movements, but also dangerous, be careful. u could injure urself even with the most perfect form. you walk into tha gym on ur own, make sure you walk out...


    i avoid them, snap city, use the leg press or sled machine, much safer!
    Leg press and sled machine essentially work quads only, while a squat works the quad, hamstring, glutes, abs, calves, ankles, hips... Not even a similar exercise. And squats are incredibly safe, if you do them correctly. Plus using a machine fails to work any stabilizer muscles. The only real advantage to using a machine is it lets you brag about lifting a heavier weight, because the machine does most of the work for you. Plus it forces you into a specific range of movement, which actually make you far more likely to injure yourself than if you were doing a barbell squat.
  • HelloDan
    HelloDan Posts: 712 Member
    What's the confusion, what a front squat is, or why they may be better?

    Why would they be better?

    A few reasons:

    Less shear force on the spine, as you cannot get away with leaning forward like in a back squat. Beginners especially sometimes turn back squats into good mornings.

    Good for the core, in keeping the posture, and good for the thoracic spine, as you need to keep it in extension to avoid dumping the bar.

    Also due to the forward bar position, meaning a more forward centre of gravity, most people can go lower without forward lean.

    EDIT
    Bonus - if you're on your own, and get in trouble, easy to dump the bar safely.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    PS: Smith machine squats may be good till you can build your stabilisation muscles, but try not to stay on the smith to long as it restricts your range of motion and at higher weights and over time puts undue stress on knees. No to mention it does assist you alot so it takes alot away from the axiel loading from the movement.

    Hard to argue with solid logic
  • tigersword
    tigersword Posts: 8,059 Member

    Front Squats (barbell across chest) better than Back Squats(barbell across back of neck).

    Huh?

    What's the confusion, what a front squat is, or why they may be better?

    Why would they be better?
    I can't see how a front squat would ever be better, the you have to keep a very vertical torso to support the weight, you'll never be able to front squat as heavy as you can back squat, and the front squat works the quads more than the hamstrings and glutes. Front squat is a decent accessory lift, but it's a very unbalanced lift compared to the back squat. That's why guys like Rippetoe don't even recommend ever doing front squats, except as an accessory lift to help learn or improve power cleans. Otherwise, it's a pretty useless lift, imo.
  • kuntry_navy
    kuntry_navy Posts: 677 Member
    i love doing squats! once you get your form down, work on hamstrings too. stiff-legged and romanian deadlifts will make you push more and more weight on your squats.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member

    Less shear force on the spine, as you cannot get away with leaning forward like in a back squat. Beginners especially sometimes turn back squats into good mornings.

    Learn to squat properly, problem solved
    Good for the core, in keeping the posture, and good for the thoracic spine, as you need to keep it in extension to avoid dumping the bar.

    Back squats are also good for the core
    Also due to the forward bar position, meaning a more forward centre of gravity, most people can go lower without forward lean.

    Going "lower" doesn't make it better. Also, upper body strength is going to limit the amount of weight you can use compared to back squats.
  • HelloDan
    HelloDan Posts: 712 Member
    I can't see how a front squat would ever be better, the you have to keep a very vertical torso to support the weight, you'll never be able to front squat as heavy as you can back squat, and the front squat works the quads more than the hamstrings and glutes. Front squat is a decent accessory lift, but it's a very unbalanced lift compared to the back squat. That's why guys like Rippetoe don't even recommend ever doing front squats, except as an accessory lift to help learn or improve power cleans. Otherwise, it's a pretty useless lift, imo.

    It's better because most peoples back squats are awful.

    All things being equal, a back squat will lift more, but we're talking about for a beginner here.

    The quads more than the glutes is a bit of a myth, as the effect is pretty negligible, and in some cases, because of the increased depth of front squat, you'll actually get better glute activation.

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