Squats...
alisonmarie85
Posts: 55 Member
I struggle with squats big time, and I know how important they are for exercise routines (especially for little bums like me )
I lean forward as I squat down which I know is a big no no. I started using the assisted bar to hopefully keep my back upright, but still somehow find my self leaning forward!
Secondly, I have trouble reaching parallel with my legs. And feel it BIG time in my knees, which I know isn't good. I sit my butt back but still, feel it in my knees.
Any suggestions would be helpful as I NEED to build my derriere!
I lean forward as I squat down which I know is a big no no. I started using the assisted bar to hopefully keep my back upright, but still somehow find my self leaning forward!
Secondly, I have trouble reaching parallel with my legs. And feel it BIG time in my knees, which I know isn't good. I sit my butt back but still, feel it in my knees.
Any suggestions would be helpful as I NEED to build my derriere!
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While they are good contrary to popular belief squats aren't the end all be all of exercises to build your posterior. Lunges are great -- walking lunges are great, lunges with the back foot on the bench. Curtsey squats are good, step-ups, donkey kicks, bridges, cable kicks(probably not the right term but you attach the cuff to your ankle and lift your leg up behind you), the abductor machine works the outside of your bum (you can also do this with the cable. Attach the ankle attachment and lift leg out) . . . there's a lot of different exercises that you can do that will work the bum. You don't "have" to do squats. A good website that I use is exrx.net. You can select a body part and not only does it give you the different exercises and equipment to use for it but it also has a clip of how to do it.0
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This is a really good video to help with squat form. It's a bit long but it's worth the watch.
https://www.youtube.com/watch?v=bs_Ej32IYgo0 -
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Start with just bodyweight squats or the bar until you get your form/flexibility down and increase weight from there. You don't want to injure yourself.0
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@not_satisfied I feel it in my knees and quads mostly. I have in the past tried looking up at the ceiling and that helps a bit. Body weight squats I find even worse @JenAndSome for leaning forward. I guess I could hold a broom or something until I get my form down.
I've also tried squatting TOWARDS a wall as dumb as that sounds... therefore if I lean forward my head would hit the wall LOL.
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alisonmarie85 wrote: »@not_satisfied I feel it in my knees and quads mostly. I have in the past tried looking up at the ceiling and that helps a bit. Body weight squats I find even worse @JenAndSome for leaning forward. I guess I could hold a broom or something until I get my form down.
I've also tried squatting TOWARDS a wall as dumb as that sounds... therefore if I lean forward my head would hit the wall LOL.
I have this same problem, and have started doing front squats. They keep you upright and i feel them more in The but and hams.
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Try chair squats. You could do them using a broom handle or dumbbells if you want, too.
http://healthyliving.azcentral.com/squat-vs-chair-squat-8923.html0 -
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video for form check?0
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depending on the squat form you are doing leaning forward could be completely correct. Check out Youtube, you may be doing a low bar squat, which has you lean much more forward than high bar, and is the correct way to do it.0
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I like using the TRX for squats--having the straps makes it feel 'safe' to keep an more upright posture and get my butt low without losing my balance.0
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alisonmarie85 wrote: »@not_satisfied I feel it in my knees and quads mostly. I have in the past tried looking up at the ceiling and that helps a bit. Body weight squats I find even worse @JenAndSome for leaning forward. I guess I could hold a broom or something until I get my form down.
I've also tried squatting TOWARDS a wall as dumb as that sounds... therefore if I lean forward my head would hit the wall LOL.
Squatting towards a wall actually isn't dumb at all! Wall Squats have definitely helped my form with consistent practice over time.
http://crossfit915.com/2014/02/benefits-of-the-wall-squat/
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yopeeps025 wrote: »video for form check?
It sounds like she is pushing through the binge at the knees too early and never really activating the hams and but to hinge at the hips.
I'm willing to bet she had a back injury in the past that made her favor her quads so as not to further injure herself, and she never learned to deactivate her posterior chain.
Op you may want to look up body weight activation exercises. These need to be done with no weight because till you learn to move again your quads will always take over when a heavy load is involved.0 -
The easiest way to keep from leaning forward is to focus your gaze at a point straight ahead. Push your derriere back and keep looking ahead. If you are not going down as far as you would like, work with what you have. Use a chair initially and touch your butt to the chair but do not sit. Start with three sets of 15, and concentrate on form. Make sure you are also doing core work, because you'll need that core to maintain form once you incorporate weight.
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depending on the squat form you are doing leaning forward could be completely correct. Check out Youtube, you may be doing a low bar squat, which has you lean much more forward than high bar, and is the correct way to do it.
Very much this.
If you fast forward to the 11 minute mark on the video I posted above, you'll see side shots of both high bar and low bar so you can see the difference in the lean.
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Do some front squats...you won't lean forward because if you do, you're going to crash.
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alisonmarie85 wrote: »I struggle with squats big time, and I know how important they are for exercise routines (especially for little bums like me )
I lean forward as I squat down which I know is a big no no. I started using the assisted bar to hopefully keep my back upright, but still somehow find my self leaning forward!
Secondly, I have trouble reaching parallel with my legs. And feel it BIG time in my knees, which I know isn't good. I sit my butt back but still, feel it in my knees.
Any suggestions would be helpful as I NEED to build my derriere!
Video of front, side and rear.0 -
JenAndSome wrote: »Start with just bodyweight squats or the bar until you get your form/flexibility down and increase weight from there. You don't want to injure yourself.
Was going to say the same thing - also, is it possible you're using too much weight and your body is automatically trying to correct for this? Further, as one person said you could be doing a different kind of squat than other people are . . . as long as your back isn't correcting to bear the weight there might be little to no harm in this. If you're hinging from waist with the back bend, again little to no harm as long as you aren't curving your spine.
I started with body weight and now my highest is about 130lbs on top of body weight. We use our squat muscles all the time, but when it comes time to actually do concentrate and just squat it seems like the hardest thing in the whole world lol.
Good luck!0 -
high bar or low bar?
because high bar and low bar positioning is COMPLETELY different.
Also Cwolf has an excellent point- working front squats will vastly improve your over all squatting abilities by forcing you to do hold form- or you just fall over.
keep working on it- get a trainer to help- or post up a video for a form check- practice with a broomstick- or even help using a chair for stability.
Usually there are 2 distinct issues.
Strength
flexibility/mobility.
many times you aren't strong enough to hold it- OR you don't have the flexibility to GET to where you need to go- for many people new to lifting/training- it's a strong combination of BOTH.
As you get more active it starts to fall more into the mobility column than the "just not strong enough" column.0 -
Perhaps you have tight hamstrings and hip flexors. I used to be the same but i pushed through, by doing loads of stretching and foam rolling and am pain free now. Also it could mean you are weak quads / hamstrings... Try doing wall squats with a folded up towel held with your knees, and build up your time from there and then when u get stronger move to bodyweight squats. Squats really are one of the best exercises so if you can nip this in the bud it would be beneficial.0
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goddessofawesome wrote: »While they are good contrary to popular belief squats aren't the end all be all of exercises to build your posterior. Lunges are great -- walking lunges are great, lunges with the back foot on the bench.
There is probably no single better exercise you can do for overall strength and function, but to this poster's comments; I will say that not everybody should do squats right out of the gate. It sounds like you have some flexibility issues and possibly a lack of hamstring, glute, and core development. With that being said, it might not be appropriate for you to jump right into squats and you might want to spend four weeks to strengthen the areas I just mentioned.
It's not possible for me to give you a really sound recommendation without seeing you squat. Generally speaking...
- Before lifting: Foam Rolling and Active stretching of hip flexors, hamstrings, calves and latissimus, adductors
- After lifting & Non-Lifting days: Static stretching (30-sec minimum hold) on the same areas mentioned above
- For four weeks try something like...
*4/2/1 tempo = (4-sec eccentric / 2-sec hold / 1-sec concentric)
*YouTube if you're not familiar with an exercise*
*balance & core (1-3 sets, 8-12 reps 4/2/1 tempo *except for planks, no rest between exercises, 90sec's after all 4)
a. single-leg romanian deadlift (body-weight only)
b. glute bridge
c. front planks (30-sec holds)
d. side planks (30-sec holds)
*strength & stabilization (12-20 reps / 4/2/1 tempo, no rest between exercises, 30-90 sec rest after all 4)
a. Reverse Lunges with Front Balance: do a reverse lunge and when you come back up, bring the alternate leg up in-front of you and hold for 2-sec's.
b. Side-step up with Balance
c. DB bench on stability ball
d. DB row on stability ball
**If you want to do some bicep curls, lat raises or something that's fine to add, just follow the above parameters.
Again, this is very generalized because I can't actually see what's going on with you. I'm sure your squat form is part of the issue but also based on what you're saying I would say that it extends beyond form in that your prime movers aren't being activated correctly due to either flexibility and / or lack of strength which is causing your knee extensors to do more than they're supposed to in the squat.
edit: If you're able to, then post a video of...
1. Overhead squat (bodyweight only) - front & side view
2. Single-leg squat (bodyweight only) - front & side view
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Do you use the squat machine in the gym? I find that has helped me with my form. Also maybe try wall squats with a yoga ball, might help?0
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When you are lifting, are you on your toes or heels. You should be able to wiggle your toes while squatting. That alone will put the center of gravity more to the rear and takes pressure off your knees. Never squat with most of your weight on your toes. Also ensure that your stance is at least slightly wider then your sholders with your toes pointig outward a bit. Also make sure you squat deep enough (hip should go slightly below your knees when all the way down) By squatting shallow you will be over stressing your quads and knees and not work the glutes and hams. Remember this is one of the most effective compound moves you can do as it activates all your major muscless in your body. If you are still unable to do this then try a wider stance. Wider stance will transfer more of the work on the inside part of your quads and hams thus reducing stress from your knees.0
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alisonmarie85 wrote: »@not_satisfied I feel it in my knees and quads mostly. I have in the past tried looking up at the ceiling and that helps a bit. Body weight squats I find even worse @JenAndSome for leaning forward. I guess I could hold a broom or something until I get my form down.
I've also tried squatting TOWARDS a wall as dumb as that sounds... therefore if I lean forward my head would hit the wall LOL.
This is because of lack of mobility. one of our warmups for squats is get right up to a wall with arms up and squat without touching the wall. At first you will have to limit the depth but it will get better as your mobility improves.
One of the better stretches for hip mobility (at least for me) is the gentleman's stretch. you essentially get your butt right up to a wall, then flip up and put your feet on it like you are sitting, then cross one leg over the other. You will feel hamstrings, hips, lower back loosening up pretty substantially. Hold it for a minute, switch legs, and repeat one or two more times.
MobilityWOD is my favorite single site for mobility. These moves will hurt (not just be uncomfortable but HURT) when you first start them but your mobility will increase dramatically.
http://www.mobilitywod.com/?s=hip+mobility
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Yup, the walking or weighted lunges are good. We did those this morning and I could really feel them where you are supposed to!0
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We did barbell lunges Monday and my butt is still a little sore0
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bostonwolf wrote: »We did barbell lunges Monday and my butt is still a little sore
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man I must be missing something- I mean - I'm really gassed doing lunges- but I'm never knock down drag out tired doing them.
herm- must do more weight me thinks.0
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