A quick question about squats
CracyTracy579
Posts: 9
I am not sure I am doing them right. I try to keep my back straight, keep my toes in front of my knees, etc., but I don't feel as much burn in my glutes as I do my thighs. In fact, my glutes feel very little burn compared to my thighs, but everyone I have talked to said squats are what I need to do to get the butt I want, which is a round one instead of the pancake one I have. Am I doing something wrong? Thanks!
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Replies
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Dont have anything to add, but I have the same problem!0
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I had the opposite problem where I only felt them in my butt before and coudln't understand people feeling it in their thighs! lol. Try wiggling your toes when you're in your set position. That shifts your weight back. I had to do the opposite and balance my feet further forward to feel it in both my thighs & butt.. hope this helps0
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Feet should be at least a shoulder length apart and make sure you don't let your knees bend inward but you want them more outward.Toes pointed straight forward and think of it as though you are sitting in a chair, maybe even hold that position for a certain number of seconds.0
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You could try doing them with weights (after you make sure your technique is correct). Maybe body weight isn't enough of a challenge for you.
ETA: Also, try regular squats (feet hip width apart) and ski squats (feet and knees together) and see if you feel one more than the other.0 -
Lead with your butt on the way down but stay controlled, push through your heels on the way up. Is that helpful?
All of the trainers at the gym are impressed with my sqyuat form, they said proper squat form is highly important and difficult.
I learned how to squat doing the 30 day shred with Jillian Michaels.0 -
try focusing on your butt going back while keeping your chest high? I also learned squats doing JM 30 DS0
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I've been told to squeeze your glutes on the way up!!0
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Try squatting slowly with a chair behind you. Lift your toes a little and then when your heiny barely touches the chair pause for a couple of seconds, squeeze your buns, and then stand slowly and slightly tilt your pelvis at the top. When that becomes easy add weights.
You could also try the goblet squat and plie.0 -
Thank you all for your input! I just tried most of your advice. I am doing Chris Powell's Boot Camp, and I appear to be doing it correct from what he teaches, which is feet shoulder length apart, pointed out slightly, hands in front of you for balance. I tried wiggling my toes, which seemed to help some. I think I did the others, but I am not quite sure I know how to make my butt go back any further than normal, or how to lead with my butt on the way down, and push through with my heels. As for control, that is still iffy, because I feel very unsteady, especially when my thighs start burning. I squeeze my glutes all the time, and not on purpose, and not for exercise. I have always done it. I don't know if that has anything to do with it, but I hope not, because that would mean my glutes are permanently two giant pancakes! LOL Seriously though, I would love to have a butt that looks good in underwear, not a butt I have to hide, but right now squats are effecting my legs more, and I am lost as to what to do about it. Thanks again!0
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CheveuxNoirs, I will definitely try the chair squat you mentioned, but I have no idea what the other two things are that you mentioned. Thanks!0
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Bump for later0
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Try to go to youtube and see if there is a Jillian Michael squat video and try to do what she says, it really helped me.
When I do squats, my butt is only a little bit of the burn, I really feel it in my inner thighs and quads.
Thanks for this thread, I've done a lot of squats this morning trying to see what I do to try and help.0 -
The lower into your squat you go, the more your bum and back of your legs has to work. You want to get your thighs parallel with the ground - this is where the other details of the squat come into importance like keeping your legs a little more than shoulder width apart, back straight, etc. Hope this helps, I used to have the same issue! :flowerforyou:
ETA: Make sure you're carrying most of your weight on your heels and not on your toes!0 -
CheveuxNoirs, I will definitely try the chair squat you mentioned, but I have no idea what the other two things are that you mentioned. Thanks!
Search for both of them on youtube.
Could be that your thighs are just weaker than your glutes. It's OK to feel it in your thighs. Just continue to do them and add weights when you feel that you're able.0 -
I started a squat challenge, and after the first day I was expecting that soreness in the back of my leg and glutes, what I got was incredible soreness in the front of my thigh. I looked it up and it seems I was not going deep enough into the squat. I have to have a chair behind me to give me a reality check. I had knee surgery a few years ago and I always feel like if I go any deeper I won't be able to come back up. It just takes concentration on form.0
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One thing people forget about when weight training is the mind-muscle connection. You can't just go through the motion of the exercise and expect your body to work the right muscles. Your body only knows to use everything in it's power to not let that weight drop on you.
Your brain has to tell your body which muscle groups to use. So if you want to work your glutes more (I say more because whether you feel it or not, it's working) you have to consciously THINK about your glutes and SQUEEZE them together as you push through your heels back up to the standing position.0 -
are you going '*kitten* to the grass' - only way to go to work all the muscles. add weight if you're still not feeling it
stick that butt, chest and those knees out and keep your heels on the floor.0 -
I started a squat challenge, and after the first day I was expecting that soreness in the back of my leg and glutes, what I got was incredible soreness in the front of my thigh. I looked it up and it seems I was not going deep enough into the squat. I have to have a chair behind me to give me a reality check. I had knee surgery a few years ago and I always feel like if I go any deeper I won't be able to come back up. It just takes concentration on form.
this is all in your mind - i was the very same. doing partial squats is actually worse for your knees as you are creating an imbalance. get someone to stand behind you (just incase) you'll surprise yourself its actually easier to do the full squat as you'll bounce back up (stretch reflex, apparently). 0 -
i was just wondering if you may have muscle imbalances, and as you keep doing squats, your thighs will catch up and you can increase the load to work your entire legs and glutes more....
as for me, i need a chair in front of my knees, to remind me not to go forward....0 -
Just because you don't feel a burn in the area, doesn't mean your not working that area.. Just saying.0
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It is hard to say. I do know the narrower ones stance, the more focus on the quads. Wider tends to move it more to the glutes. As mentioned, you need to concentrate on the muscles you are using. Sometimes weakness in ones glutes will be compensated for my the quads.0
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You don't need to feel a burn there. I only feel a burn in my quads, but my *kitten* has improved by leaps and bounds *pictures *kitten* leaping through a field*
Just keep doing what you're dong. Add in weights if you want, but personally I think body weight is sufficient for that area. (Unless you're like 80lbs).0 -
Try squatting DEEPER. *kitten* to the grass. when you go lower you end up using more of the glutes. At least, thats what I've found. If you're using weights to squat, make sure its a light enough weight to where you can still properly and safely do the squat. Also, make sure you squeeze your glutes when you come back up from the squat! 0
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I've been told to squeeze your glutes on the way up!!
This. Squeeze your glutes when you stand back up.0 -
I am not sure I am doing them right. I try to keep my back straight, keep my toes in front of my knees, etc., but I don't feel as much burn in my glutes as I do my thighs. In fact, my glutes feel very little burn compared to my thighs, but everyone I have talked to said squats are what I need to do to get the butt I want, which is a round one instead of the pancake one I have. Am I doing something wrong? Thanks!
I am no expert: but, it sounds like a form issue. If your weight is in your heels and you legs are parallel to the ground your glutes should engage. When you stand Power up and squeeze the glutes/use them to lift the weight.0 -
I've found that going too far below parallel robs from glute activation for me. I don't feel the glutes working nearly as hard as they do when I stop just after hitting parallel.0
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I seem to have flexibility issues which makes it difficult for me to push up with my heels. I read somewhere (hopefully it was good advice since it does work for me!) to put something under your heels to elevate slightly. I use 2.5# plates. This has really helped me get lower and use my heels and glutes. Maybe it would help you too?0
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Usually the wider the stance, the more it supposedly hits hams and glutes over quads. Make sure you have most of the weight resting toward your heels through the movement. Also make sure your thighs are getting to at least parallel to the floor.0
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Thanks for all of the advice and info everyone! I do feel as if I have a balance issue, so using a chair might help with that. I will take all of your advice to heart, and keep you posted on if/when my glutes actually start burning! LOL Thanks again!0
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