Squatting and proper form

capriqueen
capriqueen Posts: 976 Member
in Fitness and Exercise
While doing chair squats/basic squats in Jillian's DVD's I frequently note that I don't feel burn in my thighs. I normally make sure I watch myself squatting.

My back is at an incline, meaning I sit parallel to the floor. My toes point forward, and I take care that my knees don't extend beyond my toes.

I lower myself until the top of my knee just grazes the back of my lower leg, so it's not like I'm resting. Is there anything I'm missing here? Because I keep thinking I'm doing something wrong if I don't feel a burn in my thighs.

Replies

  • tatey2009
    tatey2009 Posts: 47
    As you go down are you pushing your bum out as if trying to touch a wall behind you with it?
  • pennydreadful270
    pennydreadful270 Posts: 266 Member
    Where do you feel it?
  • capriqueen
    capriqueen Posts: 976 Member
    As you go down are you pushing your bum out as if trying to touch a wall behind you with it?

    Yes, I am.
  • melindasuefritz
    melindasuefritz Posts: 3,509 Member
    u should definetly be feeling th e burn in legs and thighs
  • RunEatLift
    RunEatLift Posts: 68
    Maybe try watching this
    http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat

    Then video yourself when you squat and see if you're doing it right.

    If it's still alright then maybe try holding a pair of dumbbells when you're doing it - you may just have strong legs already.
  • melindasuefritz
    melindasuefritz Posts: 3,509 Member
    1.Stand with feet hip distance apart with your toes, knees and hips in a straight line.
    2.Pull your belly button towards your spine and contract your abdominal muscles.
    3.Slowly lower your body, as though you are sitting in a chair.
    4.If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
    5.Take a moment and look down make sure your knees are BEHIND your toes.
    6.Keeping the weight in your heels, slowly push your body back to starting position.
    7.At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
    8.Repeat the movement 10 to 15 times, performing 1 to 3 sets. For each repetion, count to 3 on the way up and on the way down to ensure you're not going too fast.
    9.Rest 30 to 60 seconds in between sets.
    10.Stretch your quadriceps and hamstrings after each set or after your final set, spending at least 10 to 15 seconds on each stretch.

    Tips:
    1.Warm up with 5 minutes of cardio before you start!
    2.Stand sideways in front of a mirror to watch your form and make sure your knees stay behind your toes.
    3.To make it more difficult, hold a barbell across your shoulders or hold dumbbells at your side.
    4.Breath continuously and keep your neck in line with your spine.
    5.Practice by actually standing in front of a chair and sitting down on it briefly before standing back up.

    What You Need
    •Weights (Optional)
    •Full length mirror
    •Chair (Optional)
  • melindasuefritz
    melindasuefritz Posts: 3,509 Member
    General Form: How to Do Squats

    It's important to remember several things when doing squat exercises. Many different types of squats are detailed below; however, it's important to remember these basics no matter which type of squat you decide to work into your exercise routine.
    •Alignment: make sure your toes are pointed straight ahead and that your knees are positioned straight over your toes
    •Posture: keep your back in a naturally straight position-with a curve in your lower back
    •Knee angle: never overextend your squat-your thigh should not make an angle less than 90° with your lower leg
    •Stability: keep your heels on the ground and your ankles straight

    These basics are about how to do squats of all different types. Whether you go for the simplest squats without any dumbbells or barbells involved, or you tackle the more advanced squat with the barbell in front of your torso, these tips are the basics for safety and efficacy.

    Types of Squats

    Different squats are better for different types of exercisers. Squats are versatile because there's a type of squat good for every level of physical fitness. In general, it's a good idea to start out with the basic 'chair squat' if you are new to squats. After practicing this one for some time, you'll probably want to move up to more advanced squats, such as those with dumbbells and eventually ones with barbells. You can even do squats on one leg if you really want to challenge yourself! As with all exercise routines, push yourself gently instead of pushing yourself over the limit.

    Chair Squats

    This squat mimics getting up from a chair and sitting down in it. In this sense, the exercise is quite basic and extremely practical, and doesn't feel much like the typical strength training workout. On the other hand, there are ways to make this action an exercise that will produce muscular results, such as the number of reps that you do and how quickly or slowly you do it. Of course, if your hands are holding onto a table in front of you or the arms of your chair, the amount of work done by your legs is reduced or eliminated.

    To perform this squat, place an armless chair directly behind you, your feet hip-distance apart, and your arms extended straight in front of your body. Bend slightly forward at the waist to contract your abs, glutes and thighs, and slowly lower onto the chair. Do the opposite to lift your bottom back up off the chair. Doing three sets of 12-16 reps of this exercise will have you feeling those muscles for sure!

    Dumbbell Squats

    Using one or two dumbbells can increase the intensity of your squats. The basic squat is similar to the chair squat above (although it should be done without a chair). Instead of holding your arms straight out in front of you, you can either hold one dumbbell down towards the ground, using both hands to hold it, or you can use two dumbbells, one in each hand, held below your ears on each side of your neck. In the single-dumbbell version, the dumbbell will come down towards the ground between your legs as you squat down. Two dumbbells, when held in each hand, will stay next to your neck as you squat downwards. Remembering the basics on stability and safety becomes even more important when you start incorporating weights into your routine.

    Barbell Squats

    Traditionally, barbell squats are done holding a barbell behind you, with the barbell supported on the trapezius. This is a difficult version of the squat that should be only undertaken by those who've mastered the previous types of squat exercises; try it for the first time with light weights on the bar and with a spotter close by.

    The even more difficult barbell squat is done holding the bar in front of the body with the arms crossed over it. This has additional benefits beyond the basic benefits of doing squats.

    Squats can offer great strength training results. Remember the basics in order to keep your body safe while practicing this highly-effective lower-body strength exercise.
  • KhinoHoang
    KhinoHoang Posts: 59
    Maybe try watching this
    http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat

    Then video yourself when you squat and see if you're doing it right.

    If it's still alright then maybe try holding a pair of dumbbells when you're doing it - you may just have strong legs already.

    This, but I suggest barbell squats, or go deeper into the squats.
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    This is was posted earlier today

    http://www.myfitnesspal.com/topics/show/966066-squats-i-need-your-advice?page=2
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Maybe you've just built enough strength in your legs so that body weight squats are not enough to work your quads/glutes.

    Add some weight - either a barbell or dumbbells depending on what you have access to. Break parallel to engage the glutes more.

    Dig your heels into the ground as you push back up.
  • amy1612
    amy1612 Posts: 1,356 Member

    5.Take a moment and look down make sure your knees are BEHIND your toes.

    This is not necessary at all and can actually limit your range of movement

    http://www.liftbigeatbig.com/search?q=toes+squats
  • capriqueen
    capriqueen Posts: 976 Member
    Only after I stand up, I feel some pain in the front of my thighs, mostly above my knees.

    This is unlike deadlifts, where I feel the burn/pain in the back of my thighs, and below my behind.
  • capriqueen
    capriqueen Posts: 976 Member

    5.Take a moment and look down make sure your knees are BEHIND your toes.

    This is not necessary at all and can actually limit your range of movement

    http://www.liftbigeatbig.com/search?q=toes+squats

    I actually notice that most of the time my knees extend beyond my toes, if only slightly.
    I pretty much follow all that was mentioned in the sequence of movements except for sucking my abdominals in. But I do breathe in as I lower myself down.
  • suzieb41
    suzieb41 Posts: 15
    lots of great advice there, not sure if this has already been mentioned, but its just one more little point to try remember. when you are in your squat, you should be able to wiggle your toes a little bit. your weight should be in your heels, not the front of your foot ;) you should try to squat as if you are about to sit down in a chair x
  • capriqueen
    capriqueen Posts: 976 Member
    Maybe you've just built enough strength in your legs so that body weight squats are not enough to work your quads/glutes.

    Add some weight - either a barbell or dumbbells depending on what you have access to. Break parallel to engage the glutes more.

    Dig your heels into the ground as you push back up.

    I do these squats with 4.4 lb weights. My thighs are parallel to the ground.
  • GiddyNZ
    GiddyNZ Posts: 136 Member
    Maybe try watching this
    http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat

    Then video yourself when you squat and see if you're doing it right.

    If it's still alright then maybe try holding a pair of dumbbells when you're doing it - you may just have strong legs already.

    This, but I suggest barbell squats, or go deeper into the squats.

    OP said "I lower myself until the top of my knee just grazes the back of my lower leg" so she shouldn't go any lower.. the butt shouldn't go lower than knee level, so possibly going too far already.

    Would suggest adding weights or more weights if already using them, and perhaps going slightly wider than hip width but make sure middle of knee points towards middle toe.. and one from my gym instructor that makes me laugh clench ya butt cheeks on the way up.. lol :)
  • GiddyNZ
    GiddyNZ Posts: 136 Member

    I do these squats with 4.4 lb weights. My thighs are parallel to the ground.

    Definitely not enough weight then.. your quads are some of your biggest muscles.. I do a 6 minute non stop squat track with a 60+ lb bar..
  • capriqueen
    capriqueen Posts: 976 Member
    Maybe try watching this
    http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat

    Then video yourself when you squat and see if you're doing it right.

    If it's still alright then maybe try holding a pair of dumbbells when you're doing it - you may just have strong legs already.

    This, but I suggest barbell squats, or go deeper into the squats.

    and one from my gym instructor that makes me laugh clench ya butt cheeks on the way up.. lol :)

    I heard this too! Unfortunately, at the rate JM does her squats in NMTZ, most of the time I forget to clench my butt,
  • JeanMBK
    JeanMBK Posts: 728 Member
    save to read later

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