My body doesnt want to do a squat

soldiergrl_101
soldiergrl_101 Posts: 2,205 Member
edited November 20 in Fitness and Exercise
Does anyone else have this problem. I was watching videos on it yesterday trying to improve my form...Girls made it look so easy and you could see every muscle in their legs during the movement. But when I tried my knees kept going forward, my but wouldn't go down....Do you have to do bad squats until your legs are strong enough to get the form down? I tried my my body really didnt want to cooperate

Replies

  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    post form video please
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Have you tried bodyweight squats? Can you do those?

    Do you break from the hips or knees?
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Well would need to see a video of you squat for a form check.

    Also depending on the squat your knees can move beyond your toes.

    Your butt doesn't go down is not descriptive enough. What do you mean by that?
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    Sounds like your weight is too far over your toes, you need to think about pushing into your heels. That's just my first thoughts though, pictures or a video would be more helpful.
  • pyrowill
    pyrowill Posts: 1,163 Member
    How do your knees go forward but your butt not go down? Seems impossible. I would recommend doing it without a weight first.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    pyrowill wrote: »
    How do your knees go forward but your butt not go down? Seems impossible. I would recommend doing it without a weight first.

    I'm thinking like a goodmorning type of squat but IDK what OP is really talking about?

  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    livingleanlivingclean wrote: »
    Have you tried bodyweight squats? Can you do those?

    Do you break from the hips or knees?

    I was talking about a body weight squat, I havent even attempted holding a bar yet. As for the video I have no one to take it
  • natecooper75
    natecooper75 Posts: 72 Member
    Not trying to be graphic or anything, but it should be almost like sitting on the toilet. If you form is compromised in that movement also, you may want to just work your way up to using weights after doing some successful bodyweight squats.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    OP - if you can't squat then how do you sit down in a chair???? I am being 100% serious….
  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    pyrowill wrote: »
    How do your knees go forward but your butt not go down? Seems impossible. I would recommend doing it without a weight first.

    I have scholyosis I wonder if that is why my body doesnt go down the way it should. In all the videos it seems like the girls go down almost to the floor and I can barley get a 90 degree angle

  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    ndj1979 wrote: »
    OP - if you can't squat then how do you sit down in a chair???? I am being 100% serious….

    Mentally I dont think about it its second nature i dont know

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    edited June 2015
    soldiergrl_101 wrote: »
    pyrowill wrote: »
    How do your knees go forward but your butt not go down? Seems impossible. I would recommend doing it without a weight first.

    I have scholyosis I wonder if that is why my body doesnt go down the way it should. In all the videos it seems like the girls go down almost to the floor and I can barley get a 90 degree angle

    Oh now it makes sense. I would go see a specialist to help you with this. Not a personal trainer either. They are more likely not qualified to help with matters like this.
  • slaite1
    slaite1 Posts: 1,307 Member
    You can use your phone for a video.

    Have you tried wall squats? Google it. Watch your feet placement, but it is a good way to work up to an actual squat. Then maybe squat to a chair, or "sit-to-stand".

    Absolutely do not do squats with poor form until you can do it correctly. Work your way up to it.
  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
    Common problems with squat form originate from reduced flexibily and muscle weakness starting at the bottom in your feet with reduced dorsi flexion (pulling foot up towards ankle). When you have flexibility problems and muscle imbalances it tends to ripple up through the kinetic chain causing other problems.

    Other common issues are:

    Tight calf muscles
    Knee Valgus (knees falling in towards each other) glutes and abductors are weakened and or muscle imbalances present, muscles not engaging properly
    Lack of core strength
    Reduced ROM of thoracic spine will force excessive flexion in hips to compensate

    You may see people put weight plates under their heels to compensate for the decreased flexion. I personally don't recommend doing this as you're only compounding the problem.

    Have your form checked (lots of people here can give you great advice if you post a video or get it done at your gym. Use foam rolling and static stretching to address the flexibility issues you have and use strengthening exercises for the muscles that are showing weakness.

  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
    soldiergrl_101 wrote: »

    I have scholyosis I wonder if that is why my body doesnt go down the way it should. In all the videos it seems like the girls go down almost to the floor and I can barley get a 90 degree angle

    This will have a huge impact on your form. Have an assessment done at your gym or even better by a physio and have them give you a program to help you address the issues.

  • msf74
    msf74 Posts: 3,498 Member
    soldiergrl_101 wrote: »
    pyrowill wrote: »
    How do your knees go forward but your butt not go down? Seems impossible. I would recommend doing it without a weight first.

    I have scholyosis I wonder if that is why my body doesnt go down the way it should. In all the videos it seems like the girls go down almost to the floor and I can barley get a 90 degree angle

    Yes, or you could be over compensating to protect your back given your Scoliosis. In addition not everyone goes ATG when squatting - it depends on the individuals flexibility and biomechanics.

    It's not a complete bar to squat as far as I know but a session or two with a decent sports physio (not a bog standard PT) would be well worth the investment to help you with form / alternatives.
  • AsISmile
    AsISmile Posts: 1,004 Member
    From 2:17 onward http://youtu.be/_onIsUZD-yM

    I was watching this the other day because I follow him on youtube, and I think his explenation might help you.
    (Note: vid is not specifically about squats, he just happeneds to explain them here. )
  • paris458
    paris458 Posts: 229 Member
    I had broken my ankle so it was really tight and had no leg muscles when I first started and it was hard for me to bend my ankle and get back up. you can do easier squats by not going down to far until you build up muscle and your form. that is what my trainer showed me.
  • sofaking6
    sofaking6 Posts: 4,589 Member
    paris458 wrote: »
    I had broken my ankle so it was really tight and had no leg muscles when I first started and it was hard for me to bend my ankle and get back up. you can do easier squats by not going down to far until you build up muscle and your form. that is what my trainer showed me.

    That's how I've progressed as well. I had (have) really weak glutes and hamstrings from nursing a back injury for a long time. Just keep going and concentrate on digging into your heels - one trick is to wiggle your toes while you're doing it - and you will improve over time.
  • Karen_can_do_this
    Karen_can_do_this Posts: 1,150 Member
    My physiotherapist got me to do my squats with weight plates under my heels. This in turn taught me to push from my heels. I'd suggest going to see a physio and ask them to help teach you
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    mrsfitzyv8 wrote: »
    My physiotherapist got me to do my squats with weight plates under my heels. This in turn taught me to push from my heels. I'd suggest going to see a physio and ask them to help teach you

    ^^^ This (especially the part about seeing a physiotherapist) one other trick that may help with form is to hold a medicine ball at chest height and "push" it away from you as you squat (keeping your arms parallel to the floor)

  • XavierNusum
    XavierNusum Posts: 720 Member
    If you have a dumbbell or kettlebell, hold it out in front of you and use it as a counter weight. Once you have reached the deepest you can get, drop the weight.
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    It's because your core and stabilizer muscles are not strong enough to support the movement pattern. It's a very common problem among adults. The way I have taught people to correct it is to simply get into the proper squat position without weight. Use a broomstick or something like it to simulate a bar, and simply get down into the position every day. You'll end up coming up on your toes or falling on your butt the first few times but after a while you'll be able to get down in the proper position.

    Rigger
  • dbanks80
    dbanks80 Posts: 3,685 Member
    Pretend like your using a port a potty and squat.
  • JoRocka
    JoRocka Posts: 17,525 Member
    How do you poop if you can't squat?
  • neaneacc
    neaneacc Posts: 224 Member
    Try squatting with your back against a wall for support until you have mastered the correct movement. It seems like this may be a balance related issue as many people try to use the balls of their feet during a squat, which is wrong. Your weight and balance should be focused in your heels for a proper squat, but many new to squatting feel they will fall over backward using this form. This is why the wall will help you to practice.
This discussion has been closed.

Categories