How do you know if your doing a squat right?
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Post a video of your squats. There's no way to instruct someone on what they're doing wrong without first seeing what it is that they do wrong!0
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Yup.0
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You were trolling. Only explanation. lol.yopeeps025 wrote: »yopeeps025 wrote: »DiamondRubyMom wrote: »To the original poster, unless you are looking to seriously bulk up, that is not the way you do squats. You knees should never go past you toes. That puts a lot of stress on you knees and leads to arthritis. The easiest way to think about a squat is to pretend there is a chair behind you. Stick your but way out and lower yourself to the "chair." Your knee does not bend more than 90 degrees. Keep you back in a straight line. It doesn't need to be vertical but not curving forward either. Holding or not holding at the bottom is more about endurance verses strength training. I would do multiple sets until your form starts to deteriorate. That's when you stop.
Please, don't give advice on something you know nothing about, Jon Snow.
Newbie mistake
Or someone who thinks it is funny to try to cause someone to harm themselves.
Their advice can end up with someone getting an MRI and some physical therapy.
Nah I think they just are a newbie at squatting. Don't you remember I used to think the knee not pass toe crap until in put up a photo of my ATG and clearly showed knees passing the toes.
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DiamondRubyMom wrote: »To the original poster, unless you are looking to seriously bulk up, that is not the way you do squats. You knees should never go past you toes. That puts a lot of stress on you knees and leads to arthritis. The easiest way to think about a squat is to pretend there is a chair behind you. Stick your but way out and lower yourself to the "chair." Your knee does not bend more than 90 degrees. Keep you back in a straight line. It doesn't need to be vertical but not curving forward either. Holding or not holding at the bottom is more about endurance verses strength training. I would do multiple sets until your form starts to deteriorate. That's when you stop.
I find using a skateboard leads to optimal gains.
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you know it's funny- I an feel it sometimes in my butt at the bottom- but it's more of a stretch than I feel like it's working- it feels nothing like when I'm driving up from a hip thruster- I feel my butt mostly at the top for a squeeze- rather than pushing me up at out of the hole- which is perhaps why I struggle so much- My quads are pulling me up rather than my *kitten* pushing me up.
Yeah, that stretch is energy preservation, a lot of the energy from the eccentric portion of the lift is stored in the musculature and ligaments. If you don't pause, you can use that to rebound up.
You want the quads to activate, obviously, but the hams and quads need to fire and push up. Those are the primary motivators and are going to be pushing more power than your quads can. Also, if you look at the size of the chain being used... on one side you have the quads, essentially pulling up, the other side you have the glutes pulling, the hams and calves pushing. There's just a lot more meat on the backside than the front side.
Even all that said, a lot of times during the lift, I won't feel a big difference in my legs, but I'll know if I was pushing my squats right based on the doms the next couple days.
Oddly enough, no doms yet from sunday. >_< I'm fairly sure my front squats were mostly in my hams, because my glutes and hams felt tense the whole time.0 -
I've been squatting so much lately- I don't get any DOMS at all- but- I can tell you what- I was totally off last week on purpose- re-started this week with sprints/plyos (walking jump lunges and walking sumo squats) ... with high rep pause squats yesterday- and my quads are on fire- no ham- no butt. all quad. My butt is tired- I can tell- but it's not sore- not anything like my quads.
Front squats are very ham activated oriented for me- far less quad- so yeah- that doesn't surprise me at all.0 -
Yeah, they're super mild unless I go full derp like a full squat session then 5 sets of 60 rep leg extensions and ham curls. Then I'm crippled. lol.
Front squats are weird. How do you open up the shoulders and chest for that?0 -
You want the quads to activate, obviously, but the hams and quads need to fire and push up. Those are the primary motivators and are going to be pushing more power than your quads can. Also, if you look at the size of the chain being used... on one side you have the quads, essentially pulling up, the other side you have the glutes pulling, the hams and calves pushing.
Woah, I think we're forgetting some basic kiniesiology. The hamstrings are not a pushing muscles, they flex the knee and decelerate knee extension. The hamstrings are most activated in the eccentric portion of the lift and the depth of the squat most effects the hamstrings in that phase, not the concentric. The quads extend the knee and decelerate knee flexion. The gluteus maximus is involved in hip extension. Here's a quick summary from a peer-reviewed study about what happens in the squat.
"...the hip extensors providing the greatest contributions during ascent, followed by the ankle plantar flexors, and then the knee extensors. The important role of the knee flexors as the initiators of the squatting motion by unlocking the knee and permitting the start of descent was also identified." - Lower Extremity Muscle Functions During Full Squats (Journal of Applied Biomechanics, 2008, 24, 333-339)
So yes, all of the muscles are getting involved and the hamstrings are obviously incredibly important but not for the reasons mentioned in this thread.0 -
My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.0
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DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
You may need to do some other hamstring work to help exercise those muscles. It's not uncommon for women to over activate their quads and not initiate the hamstrings or gluteals. In your case you're not getting the hamstring activation. Since the hamstrings are largely activated in the eccentric, perhaps take a slower descent to see if that helps at all.
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Sam_I_Am77 wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
You may need to do some other hamstring work to help exercise those muscles. It's not uncommon for women to over activate their quads and not initiate the hamstrings or gluteals. In your case you're not getting the hamstring activation. Since the hamstrings are largely activated in the eccentric, perhaps take a slower descent to see if that helps at all.
I just do deads and split squats to hit the hams. Lol
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DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
I was starting to think I was the only one!!!0 -
Good group to get advice on this: http://community.myfitnesspal.com/en/group/discussions/10118-eat-train-progress0
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soldiergrl_101 wrote: »My friend told me that I am not doing squats right, although she is not in very good shape so no offense to her but Id rather have a second opinion. She says that when you squat your *kitten* has to touch the floor...I have scoliosis so not only does that hurt my back but it is very difficult to get down that low. How do I know if I am doing a squat right. If I don't feel it the next day does that mean I did it in correctly?
your friend is full of !@#. tell her to do a squat and laugh when she falls on her a@@and then say, "you think you did that right?"0 -
DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
I was starting to think I was the only one!!!
No ma'am. Most people I talk to are the same. The people in this thread are just weird.
*staring at dbmata*
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DjinnMarie wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
I was starting to think I was the only one!!!
No ma'am. Most people I talk to are the same. The people in this thread are just weird.
*staring at dbmata*
LOL yeah but his leg workout day is crazy.
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I'm weird.. I mostly feel back squats in my hams and Zercher squats in my quads *thinks I am backwards*0
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Wouldn't the key here be if the OP was high or low bar squatting and/or what stance they squat is being utilized? Bar placement and stance width have some impact on the muscles that are activated during the movement.
I would think that that posterior chain is activated more during a low bar squat because of the torso and hip angle that the body creates due to the bar placement. This recruits Back, glutes, and hamstrings.
On the other hand, the high bar squat bar placement doesn't recruit the whole posterior chain. It relies more on the quad and glutes. If I had to bet, unless the OP was a Starting Strength user, their squat would probably resemble this version more because it tends to feel more natural when you first start to do the movement weighted.
Essentially, all muscles that are trained during the squat in general are trained regardless of the way the squat is performed, some are just more dominate than others depending on how the movement is performed.0 -
yopeeps025 wrote: »DjinnMarie wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
I was starting to think I was the only one!!!
No ma'am. Most people I talk to are the same. The people in this thread are just weird.
*staring at dbmata*
LOL yeah but his leg workout day is crazy.
No. A crazy leg workout day is doing deads and squats. Dbmata's leg day is bat chit clown shoes crazy. No wire hangers crazy. Nuttier than squirrel chit crazy.
I'm out of colorful expressions.....
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DjinnMarie wrote: »yopeeps025 wrote: »DjinnMarie wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
I was starting to think I was the only one!!!
No ma'am. Most people I talk to are the same. The people in this thread are just weird.
*staring at dbmata*
LOL yeah but his leg workout day is crazy.
No. A crazy leg workout day is doing deads and squats. Dbmata's leg day is bat chit clown shoes crazy. No wire hangers crazy. Nuttier than squirrel chit crazy.
I'm out of colorful expressions.....
This is true.
I'm fascinated by 100s at the moment. Result, I'm calling off the leg session tonight. Shaky, heart rate 30% higher than normal, can't stay awake.0 -
DjinnMarie wrote: »Sam_I_Am77 wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
You may need to do some other hamstring work to help exercise those muscles. It's not uncommon for women to over activate their quads and not initiate the hamstrings or gluteals. In your case you're not getting the hamstring activation. Since the hamstrings are largely activated in the eccentric, perhaps take a slower descent to see if that helps at all.
I just do deads and split squats to hit the hams. Lol
Interesting that split squats give you good hammie activation, but that's cool if it works for you.
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Sam_I_Am77 wrote: »DjinnMarie wrote: »Sam_I_Am77 wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
You may need to do some other hamstring work to help exercise those muscles. It's not uncommon for women to over activate their quads and not initiate the hamstrings or gluteals. In your case you're not getting the hamstring activation. Since the hamstrings are largely activated in the eccentric, perhaps take a slower descent to see if that helps at all.
I just do deads and split squats to hit the hams. Lol
Interesting that split squats give you good hammie activation, but that's cool if it works for you.
A wide stance hits my hams. Closer and it's quads. Same with lunges.0 -
single leg back extensions with weight and barbell good mornings always kill my hammies..... so I am definitely weird0
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DjinnMarie wrote: »yopeeps025 wrote: »DjinnMarie wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
I was starting to think I was the only one!!!
No ma'am. Most people I talk to are the same. The people in this thread are just weird.
*staring at dbmata*
LOL yeah but his leg workout day is crazy.
No. A crazy leg workout day is doing deads and squats. Dbmata's leg day is bat chit clown shoes crazy. No wire hangers crazy. Nuttier than squirrel chit crazy.
I'm out of colorful expressions.....
This is true.
I'm fascinated by 100s at the moment. Result, I'm calling off the leg session tonight. Shaky, heart rate 30% higher than normal, can't stay awake.
Getting sick?
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Post a video of your squats. There's no way to instruct someone on what they're doing wrong without first seeing what it is that they do wrong!
Sorry I missed this... yes, ultimately we need to see how you move to properly diagnose any flaws in the movement. Honestly, I would take two videos; one doing an overhead-squat (bodyweight only) feed shoulder width and feet pointed forward (for assessment purposes) and then do barbelll squat.single leg back extensions with weight and barbell good mornings always kill my hammies..... so I am definitely weird
Not at all weird, I get good glute and hamstring activation as well with that exercise; it's a very good exercise despite how simplistic it looks.
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DjinnMarie wrote: »Sam_I_Am77 wrote: »DjinnMarie wrote: »Sam_I_Am77 wrote: »DjinnMarie wrote: »My hams are never sore after squatting. Gluteus Maximus and quads only, even when driving through my heels.
You may need to do some other hamstring work to help exercise those muscles. It's not uncommon for women to over activate their quads and not initiate the hamstrings or gluteals. In your case you're not getting the hamstring activation. Since the hamstrings are largely activated in the eccentric, perhaps take a slower descent to see if that helps at all.
I just do deads and split squats to hit the hams. Lol
Interesting that split squats give you good hammie activation, but that's cool if it works for you.
A wide stance hits my hams. Closer and it's quads. Same with lunges.
interesting- I tend to find it's almost all quad- I have to be uncomfortably far apart on my bulgarian's to hit any hammy- so much so I'd rather just do ghetto glute raises or bridge lifts.single leg back extensions with weight and barbell good mornings always kill my hammies..... so I am definitely weird
nope- those are pretty good hammy work- I do seated and standing good mornings- finally worked them into my regular routine- not sure if it's helping but I'm doing it. Same with stiff leg DL. I think those are fantastic- more for stretch and grip- but man can I feel it back there.
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<trying to fit in with the cool kids>
RDLs, GHRs, walking BB lunges for hams.
back squats, front squats, leg press for quads.
I don't feel either in my butt, but both generally require a wheelchair afterwards.0
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