I just CANNOT do a proper squat

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  • byvanzant
    byvanzant Posts: 18 Member
    I was told to get a chair and simply start to sit and then pop back up so have your butt hit the chair then come back up again. After a time of doing this your form will learn how to do it without a chair.
  • CA_Underdog
    CA_Underdog Posts: 733 Member
    edited January 2015
    byvanzant wrote: »
    I was told to get a chair and simply start to sit and then pop back up so have your butt hit the chair then come back up again. After a time of doing this your form will learn how to do it without a chair.
    That's how I started. Box squat with a resistance band to keep my knees in place, a normal box squat, a low box squat, an air squat, and finally dumbbell squats! My trainer has made it his personal mission to teach me squats and I'm learning slowly but surely.
  • Azdak
    Azdak Posts: 8,281 Member
    Here's an article you might helpful:

    http://bretcontreras.com/finding-your-ideal-squat-depth/

    Even if you currently can't get to parallel, you can still improve. However there's no reason to keep beating yourself up to get to an ideal that might not be physically possible at this moment.
  • tinbru
    tinbru Posts: 47 Member
    Try wall sits and widen your feet
  • rick_po
    rick_po Posts: 449 Member
    edited January 2015
    People mentioned squatting from the bottom, and possible mobility problems. There's a good stretch Rippetoe uses to teach squat form and position, and it also helps with some mobility problems. He's got a guy doing it in the first couple minutes here:

    https://youtube.com/watch?v=kawBY5p29fQ
  • Sarahliquid
    Sarahliquid Posts: 201 Member
    I have that same problem. My trainer figured out I have extremely weak hip flexors which cannot support me in the right position as I lean back to squat. I end up leaning forward (knees to far past toes) to compensate.

    I'm supposed to be strengthening my flexors to correct the problem. Until then, how should I squat without reinforcing bad form? With the suggestions to use a wall, pole, etc. to hold so the motion stays in right track?
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Sarahliquid wrote: »
    I have that same problem. My trainer figured out I have extremely weak hip flexors which cannot support me in the right position as I lean back to squat. I end up leaning forward (knees to far past toes) to compensate.

    I'm supposed to be strengthening my flexors to correct the problem. Until then, how should I squat without reinforcing bad form? With the suggestions to use a wall, pole, etc. to hold so the motion stays in right track?

    I would suggest that you not do any barbell squats for the time being then. Do some Core stability work and do other things for your legs, probably for about 4 weeks and then have you trainer re-evaluate. If your trainer is NASM certified then talk with him / her about phase 1 of the OPT Model, that's were you need to be right now.
  • hamoncan
    hamoncan Posts: 148 Member
    I sometimes keep a bench right behind me when working on going deeper so I'm less than an inch or so from actually sitting - or do actually sit if my weight goes too far back
  • Sarahliquid
    Sarahliquid Posts: 201 Member
    Sam_I_Am77 wrote: »
    Sarahliquid wrote: »
    I have that same problem. My trainer figured out I have extremely weak hip flexors which cannot support me in the right position as I lean back to squat. I end up leaning forward (knees to far past toes) to compensate.

    I'm supposed to be strengthening my flexors to correct the problem. Until then, how should I squat without reinforcing bad form? With the suggestions to use a wall, pole, etc. to hold so the motion stays in right track?

    I would suggest that you not do any barbell squats for the time being then. Do some Core stability work and do other things for your legs, probably for about 4 weeks and then have you trainer re-evaluate. If your trainer is NASM certified then talk with him / her about phase 1 of the OPT Model, that's were you need to be right now.

    Thanks, I'll ask about it
  • javonn_williams
    javonn_williams Posts: 1
    To improve balance it's usually your butt not being out far enough. Squats try to have your chest over your toes & your butt completely as far back as you ca. while
    Keeping your back straight you should
    Look like a gurilla straight backed *kitten* Out chest out
  • tomatoey
    tomatoey Posts: 5,446 Member
    I think sometimes, too many instructions and too much research can overcomplicate things. Watch some kids sit in a squat position (or google image it). Can you remember doing this?

    kid-squatting.jpg
    Try to just sit like he is for a bit. Seriously. From there, stand up.
  • tigersword
    tigersword Posts: 8,059 Member
    perfect-squat.jpg
  • ukaryote
    ukaryote Posts: 860 Member
    LoryBear wrote: »
    I've also been a clumsy doofus my whole life, so maybe balance just isn't my forte.

    It could be a genetic difference in balancing ability. No worries. Our whole family has greater or lesser difficulties with balance. If you still fall down after trying all those good suggestions how to position yourself, then do some other exercise.

    You mentioned working on the gluteus muscles? I did a quick search on http://www.bodybuilding.com/exercises/ for glutes, and there were many exercises that had the person supported by a bench or on the floor. That is just an example.

    Whatever you want to work on, there is a way to do it without falling on your face.

    Squats are not a requirement for a passing grade in Life.
  • icrushit
    icrushit Posts: 773 Member
    edited January 2015
    Probably mobility, flexibility, and perhaps imbalance issues. No biggie, squats and any decent bodyweight programme will help you work out those.

    Name of the game is progress, so start with something you can do squat-wise, aim to do something like 8 reps, and a couple of sets (2/ 3). If you can do 2/ 3 sets of out comfortably, kick it up a notch and move onto a slightly more challenging variation. If you can't even do 1/ 2 set of say 4 reps, you need to go back a notch, and find an easier variation.

    Most bodyweight programmes (like startbodyweight.com) are like this, where you start with a variation of an exercise you can do, and look to progress, and move onto more difficult variations. As you do so, your balance, mobility, and any imbalances and soft tissue weaknesses should all improve along the way.

    Don't beat yourself up about a variation you can't do yet, instead go back a few steps to one you can do, and aim to progress from there. You'll be amazed how much progress you can make. Good luck :smile:

    Added: This is the squat progression from startbodyweight, I would say start here and see how you go. Things get tricky after the deep squats though, as things like balance and other factors come into play. I've just started the assisted one legged squats at the moment and can't believe how much progress I've made. http://www.startbodyweight.com/p/squat-progression.html
  • HeySwoleSister
    HeySwoleSister Posts: 1,938 Member
    Try squatting whenever you can instead of sitting (in the manner of the adorable wee ones above) Way back when I took childbirth classes (the baby is now driving, so....yeah.), they had us squat like that for the whole class. Most of the ladies used to need to raise their heels at first, but we all got better and more stable and strong as the classes went on. They also told us that there had been studies that showed that people who live in cultures where this posture is often taken (rather than sitting in a chair) elders experience fewer back and hip issues. So, you know, even if your exercise squats stay wobbly, you could get some health and fitness benefits anyway! Couldn't hurt (unless you have a particular injury or condition, of course.)
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