Can't do squats (suggestions?)

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Replies

  • Queen_JessieA
    Queen_JessieA Posts: 1,059 Member
    what do you mean " can't do squats"

    physically incapable?? don't like? bad balance/?

    have you tried deadlifting?

    My hips are uneven, and it is really hard to do them properly. I end up putting my force on to one side more than the other because my legs are not even because of my hips. And I target my thighs and quads more than my butt. Most of the time I don't target my butt at all. Squats also hurt my hips, and it feels like something is almost being pinched in a way, it's hard to describe. I do stretch before and after, and stop when I must. My left hip is higher than my right so it makes my left leg longer....

    I wondered if there was something wrong with me. I never, EVER feel squats in my rear end. My form is good. But one of my hamstrings are extremely tight and it is causing some horrid lower back pain. I think that has something to do with it.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Bulgarian squats is my favourite.

    http://youtu.be/zr4yegVq06s

    They do scare me slightly because you have to be careful or you'll fall over. :bigsmile:
    Bump for the responses. I can't do squats, dead lifts or lunges due to nerve damage in feet and legs which affects balance.

    If it's purely down to balance, you could try squatting in a Smith machine. Not ideal but better than nothing.
  • Danny_Boy13
    Danny_Boy13 Posts: 2,094 Member
    I wondered if there was something wrong with me. I never, EVER feel squats in my rear end. My form is good. But one of my hamstrings are extremely tight and it is causing some horrid lower back pain. I think that has something to do with it.

    Are your quads parallel to the floor at the bottom of the lift? If you only do half squats then the glutes / hams are not engaged. If you do get that low then you are almost guaranteed to get those glutes to work.....you just might not feel it.
  • TeachTheGirl
    TeachTheGirl Posts: 2,091 Member
    I could never do a full squat when I first started working out. I actually frustrated a trainer because whenever I'd try to do a deep squat, without even realizing it, I'd be on my toes and my heels would be off of the floor.

    Just. Keep. Trying. Only go as deep as you can and perfect that and then aim deeper.

    I have a bum knee that I used to think prevented me from doing lots of things. Now I realize that by actually working on the problem, my knee issues have pretty much cleared up and I'm able to do the things I couldn't when I first started.

    Good luck.
  • recover_healthy_fit
    recover_healthy_fit Posts: 209 Member
    i used to have uneven shoulder also and always put more weight on one leg, so my hips were uneven too, so i know where your coming from... with your sqauts, start out going as low as you can and slowly work toward getting 90 degrees (or lower) this may take a little time. If you have to, do them without weight or with light weight dumbells held at your side. Make sure your back is straight and put your weight in your heels. i would bet money that when you squat, at the bottom of your squat your weight is in the ball of your foot or even throughout, thats why its working your thigh and quad... when your at the bottom of your squat, you shoule be able to wiggle your toes, this load the weight in your heels and will force your hamstrings and glutes to engage...

    Hope that helps, let me know how it goes.

    Thank you :)
  • rrsuthy
    rrsuthy Posts: 236 Member
    Deadlifts are great for the butt. I'd also suggest a Yoga DVD called Hip Openers (GIAM), it really helps open the hip muscles.

    I have a bad right knee (no cartilage) and my left glute muscle and hip overcompensate (i don't even realize I do it). So, I've found that doing yoga/pilates at least a couple of times a week really helps stretch and strengthen those muscles. I don't do hour long, just 20 minute sessions.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Check out other types of squats besides the standard squat. One-legged, curtsy squat, sumo squat and others are easier (IMO) to keep the focus on your glutes.

    Also hip or pelvic lifts are wonderful, even if you are also doing squats.
  • JLHNU212
    JLHNU212 Posts: 169 Member
    BUMP!
  • Queen_JessieA
    Queen_JessieA Posts: 1,059 Member
    I wondered if there was something wrong with me. I never, EVER feel squats in my rear end. My form is good. But one of my hamstrings are extremely tight and it is causing some horrid lower back pain. I think that has something to do with it.

    Are your quads parallel to the floor at the bottom of the lift? If you only do half squats then the glutes / hams are not engaged. If you do get that low then you are almost guaranteed to get those glutes to work.....you just might not feel it.

    Yes. I go as low as I possibly can go and push my butt back like I am going to sit in a chair. I make sure my knees don't go over my toes. Honestly, I feel alot of strain in my back when I do them and my legs hurt. Nothing in the rear.

    Don't get me started on lunges. I KNOW I don't do them right and it always feels like I pull something in my thigh when I do them. I hate them.
  • georgina1970
    georgina1970 Posts: 333 Member
    Read the book called "Strong Curves."
    It's all about building strong, curvatious buttocks. Talks about why it can be difficult to target the glutes, with solutions included. Many different exercises to target your glutes, and includes full workout programmes to use at home or in the gym.
    Excellent book.
  • TheRightWeigh
    TheRightWeigh Posts: 249 Member
    Bump for squat tips
  • Beeps2011
    Beeps2011 Posts: 12,160 Member
    georgina gave great advice. Love Bret C. Love "Strong Curves".

    (My quads tend to take over when I do back-squats, as well. There *are* better exercises to target glutes - and given how LAZY my glutes are, I'm glad I'm working on getting glutes to FIRE properly!)
  • alison590
    alison590 Posts: 61
    I just got this book today. Thanks so much for posting that!
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    Just responding so I can look at this later. I have so much trouble with squats cause of my knees & back. My knees are both done for & you can hear them crack loud when I squat & cause of my back I can't move weight to my heels...like at all. Physically unable to do so without screaming in pain.
  • juiceplusbecky
    juiceplusbecky Posts: 56 Member
    bumping for all the useful information.
  • BunkyBumBum
    BunkyBumBum Posts: 157 Member
    Get on your hands and knees and extend your leg out behind you (raised level with your back), bring it back down on your knee and repeat. I don't know specifically what this targets, but when I do it my butt cheeks hurt like heck so it's gotta be good, right? ;)
  • DonC77
    DonC77 Posts: 92 Member
    Use a lighter weight and focus in getting lower. Open your stance up, meaning feet located outside of shoulders. Point your feet out a little meaning toes are pointing to the left and right respectively. Nothing over exaggerated. Assuming you are using a barbell, make sure the widths of your hands is comfortable. Also make sure your hands are in an upright postion, Meaning your wrist is kept straight not leaning back away from the bar, this will help keep your back straight.
    You can also try goblet squats, these will allow you to focus on getting lower.
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    bridge?
  • tehboxingkitteh
    tehboxingkitteh Posts: 1,574 Member
    I have a fractured vertebrae from a car accident. It causes my hips to sit unevenly (my one iliac crest was visibly higher than the other when I was skinny and my hip bones stuck out). Over 10 years later I have knee problems because I walked with a limp, and an orthopedic surgeon put me on lifting restrictions last week.

    Go to the doctor. Now I'm wishing I would've done more when I was younger, before it got painful.
  • aelunyu
    aelunyu Posts: 486 Member
    This is an imbalance in the front-upper/back-lower quadrants. Your hams and glutes are giving away to your quads and calves. most of the time, there is a mental barrier here. Sink low in your squat....very low. If you accomplish this, you can only "catch" the squat with your hips an fire them upward, using the glutes to drive the movement forward. Though if you cannot achieve this, then auxiliary work is recommended. Kettlebell swings are excellent.

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