Help with squats?
royalq
Posts: 16 Member
Hello all!
Can you help me? Im a girl, im not tall 5 foot 5 but i have long legs and a heavy short torso (apple shape). Im not sure if i measured correctly but my femur is roughly 1-1 1/2 inches longer than my tibia. I want to squat for glute growth but for the life of me i cant. Whenever I squat even a half squat I fall backwards instantly. And i lean forward alot. Leaning forward is the only way i can squat without falling backwards. Also my knees tend to pass my toes. If i pull back a bit, on my butt i go. And as I start to go down my toes also start to go up they refuse to stay flat which further rocks me backwards onto my butt. You know how people squat down to pick something up, where their thighs come against their calves but yet they keep their feet completely flat on the floor? Yeah i cant do that. I would have to be on my tippy toes. I can sumo squat and ski squat but those hit my quads and hams and not my butt. How can I correct this?
Can you help me? Im a girl, im not tall 5 foot 5 but i have long legs and a heavy short torso (apple shape). Im not sure if i measured correctly but my femur is roughly 1-1 1/2 inches longer than my tibia. I want to squat for glute growth but for the life of me i cant. Whenever I squat even a half squat I fall backwards instantly. And i lean forward alot. Leaning forward is the only way i can squat without falling backwards. Also my knees tend to pass my toes. If i pull back a bit, on my butt i go. And as I start to go down my toes also start to go up they refuse to stay flat which further rocks me backwards onto my butt. You know how people squat down to pick something up, where their thighs come against their calves but yet they keep their feet completely flat on the floor? Yeah i cant do that. I would have to be on my tippy toes. I can sumo squat and ski squat but those hit my quads and hams and not my butt. How can I correct this?
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Replies
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how far apart are your feet. shoulder width? are your feet pointing straight? I've seen suggestions to let your feet point to the sides a bit and push through your heels to improve stability0
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I can squat but I can't squat correctly - my feet turn out - and my physiotherapist gave me a different glute exercise until I'm strong enough to do proper squats & not hurt myself. Maybe look up other ways of strengthening those muscles until you're a bit stronger?0
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If you have some kettlebells or dumbbells, maybe a goblet squat? Or do another exercise that has a lot of glute activation, like glute bridges?0
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You'd have to post a video to see what you are really doing. If you are always falling backwards I'm guessing you've got your feet really close together and pointing forward. Try pointing your feet out at a 30* angle or so and get those knees out as you descend.
Realistically, a wider stance (what you called a sumo stance) and toes out tends to be more hip/glute dominant, not quad dominant. The opposite of what you said. People who want to target their quads tend to squat with a very narrow stance.
Having said all that, if you want to target your glutes only you'd probably be better off doing more glute-centric exercises. Things like SLDLs, glute bridges, hip thrusts, etc. Squats are more full-body exercises and hit a lot of things at once. Both kinds of exercises are great, but maybe add in some of the aforementioned exercises for a little more direct glute work if that's what you're after.0 -
What does SLDL stand for? I'm also interested.0
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When squatting with a barbell..
1. Place your feet about shoulder width or a little wider of comfortable
2. Keep your back straight, abs tight, head forward and chest up from start to finish
3. On the way down and back up squat as if there is a dinner plate under each foot and turn them outward. This will help give you a visual of what to do as you keep your knees from turning inward
4. As you finish the squat back to starting position squeeze your butt and core to help lock out
Squats require a lot of core work so get into some planks (front and side) and get the movement of the squat down before adding weight to the bar
I hope this helps
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Glute ham raises0
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You'd have to post a video to see what you are really doing. If you are always falling backwards I'm guessing you've got your feet really close together and pointing forward. Try pointing your feet out at a 30* angle or so and get those knees out as you descend.
Realistically, a wider stance (what you called a sumo stance) and toes out tends to be more hip/glute dominant, not quad dominant. The opposite of what you said. People who want to target their quads tend to squat with a very narrow stance.
Having said all that, if you want to target your glutes only you'd probably be better off doing more glute-centric exercises. Things like SLDLs, glute bridges, hip thrusts, etc. Squats are more full-body exercises and hit a lot of things at once. Both kinds of exercises are great, but maybe add in some of the aforementioned exercises for a little more direct glute work if that's what you're after.
Really? I never knew that! I thought wider was for hams and the more narrow traditional squat was for more glute activation. I stand at what I guess is shoulder width apart.
I've did some extra research and my troubles also match up with poor hip and ankle mobility. So I'm going to try some stretches and hip opening movements to see if it improves my squat.
Thanks everyone for your advice! I greatly appreciate it.
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You'd have to post a video to see what you are really doing. If you are always falling backwards I'm guessing you've got your feet really close together and pointing forward. Try pointing your feet out at a 30* angle or so and get those knees out as you descend.
Realistically, a wider stance (what you called a sumo stance) and toes out tends to be more hip/glute dominant, not quad dominant. The opposite of what you said. People who want to target their quads tend to squat with a very narrow stance.
Having said all that, if you want to target your glutes only you'd probably be better off doing more glute-centric exercises. Things like SLDLs, glute bridges, hip thrusts, etc. Squats are more full-body exercises and hit a lot of things at once. Both kinds of exercises are great, but maybe add in some of the aforementioned exercises for a little more direct glute work if that's what you're after.
Really? I never knew that! I thought wider was for hams and the more narrow traditional squat was for more glute activation. I stand at what I guess is shoulder width apart.
I've did some extra research and my troubles also match up with poor hip and ankle mobility. So I'm going to try some stretches and hip opening movements to see if it improves my squat.
Thanks everyone for your advice! I greatly appreciate it.
Post a form video...0 -
My yoga teacher showed me an alternative where I lean up against a wall for the squats. I get the form without falling backwards.0
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First, make sure you're squatting in a shoe that doesn't compress - so a flat, minimalist shoe, or even barefoot, is great. Your feet should be stable at all times, and you can't do that in a cushioned shoe. Squatting in a cushioned shoe, like a typical running shoe, is the equivalent of trying to squat on top of a mattress.
So feet stable, meaning even contact with the ground. Think of your foot as a tripod and you must maintain 3 points of contact to be stable, those 3 being the big toe MTP joint, little toe MTP joint, and heel.
Squat at whatever back angle allows you to maintain a stable foot. If your toes are coming off the ground and you are falling backwards, it's because you are focusing too much on only squatting through your heels so you end up off-balance. Focus instead on squatting through the middle of your foot. Much easier to stay balanced. Remember - squatting is all about stability.
Don't worry about the knees. Let them go where they must go. That "knees shouldn't go past the toes" myth is just that - a myth. You couldn't find an olympic weightlifter whose knees don't go past their toes.
Now if your feet are losing contact with the ground, it could be a variety of issues from lack of mobility to weak muscles. I've told you how you can fix your toes off ground/falling back issue. The opposite issue - heel coming off ground, weight coming onto toes - is most likely due to a weak core. Feet collapsing inwards and edge of the foot losing contact with the ground is a whole other issue. But you don't state that you have problems with that so I will not go into that.
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Not everyone has the strength to go a full squat correctly. Mine has improved but I'm not quite there yet. Keep working on it. It takes a long time.0
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Goblet squat. Grab a Kettlebell by the horns, hold it to your chest and squat. Saves the knees and great for learning the squat.0
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I don't find that squats do much for my glutes personally. I have much better luck with stiff leg dead lifts, weighted hip thrusts, and glute extensions. Squats turn me into quadzilla lol and I squat with a pretty wide stance. Don't get me wrong I love squatting but it doesn't do much for my glutes. I kinda hate the idea that squats are the only thing you can do for your butt, I find there are other more effective things I can do.0
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IsaackGMOON wrote: »You'd have to post a video to see what you are really doing. If you are always falling backwards I'm guessing you've got your feet really close together and pointing forward. Try pointing your feet out at a 30* angle or so and get those knees out as you descend.
Realistically, a wider stance (what you called a sumo stance) and toes out tends to be more hip/glute dominant, not quad dominant. The opposite of what you said. People who want to target their quads tend to squat with a very narrow stance.
Having said all that, if you want to target your glutes only you'd probably be better off doing more glute-centric exercises. Things like SLDLs, glute bridges, hip thrusts, etc. Squats are more full-body exercises and hit a lot of things at once. Both kinds of exercises are great, but maybe add in some of the aforementioned exercises for a little more direct glute work if that's what you're after.
Really? I never knew that! I thought wider was for hams and the more narrow traditional squat was for more glute activation. I stand at what I guess is shoulder width apart.
I've did some extra research and my troubles also match up with poor hip and ankle mobility. So I'm going to try some stretches and hip opening movements to see if it improves my squat.
Thanks everyone for your advice! I greatly appreciate it.
Post a form video...
Let's see if this works. The first is how I normally do it. Second is a wide stance. Third is taking Walterc7 's advice and letting my knees go where they want to.
Eta well that video link didn't work. I'll try again.0 -
Trying again.
vid672.photobucket.com/albums/vv81/RoyalQ/Mobile%20Uploads/2015-08/20150808_201603.mp4
link to video. side and front
first is how i normally do it trying not to let my knees pass
2- dont remember
3-feet turned out
4th- letting my knees go where the want to in my 1st regular squat. This actually doesnt look as bad as i thought it would.
5- wide stance.0 -
Trying again.
vid672.photobucket.com/albums/vv81/RoyalQ/Mobile%20Uploads/2015-08/20150808_201603.mp4
link to video. side and front
first is how i normally do it trying not to let my knees pass
2- dont remember
3-feet turned out
4th- letting my knees go where the want to in my 1st regular squat. This actually doesnt look as bad as i thought it would.
5- wide stance.
Great video. I don't know how to help you, but will be watching this thread closely as I'm having almost the same problem with squats, but I'm having knee pain. I know you'll be able to get help here!0 -
Get your stance wider, and point your toes about halfway between facing forward and facing sideways. What that does is it allows your knees to follow its natural path towards your toes, and allowing yourself a good base of balance.
Keep your stomach tight, like if I were to punch you in the stomach. Inhale As you bend your knees, start lowering your butt, as if you're using an elevator in a straight path to the back of your heels. You want your butt to go parallel or below parrallel to the height of your knees. Once you reach that point, start raising your butt, then your torso, back up a straight path to the starting position, as you exhale.0 -
I'd agree with whoever told you it was partly due to poor ankle and hip mobility. You should focus on other glute exercises while you work on gaining the mobility to squat properly.
Hip thrusts
Band walks
Donkey kicks
Stiff legged deadlifts
Check youtube for mobility drills for hips, ankles and squatting in general.0 -
I don't find that squats do much for my glutes personally. I have much better luck with stiff leg dead lifts, weighted hip thrusts, and glute extensions. Squats turn me into quadzilla lol and I squat with a pretty wide stance. Don't get me wrong I love squatting but it doesn't do much for my glutes. I kinda hate the idea that squats are the only thing you can do for your butt, I find there are other more effective things I can do.
+1
If you're just looking to grow your glutes there are much better glute specific exercises that you can do. Squats are going to grow your whole leg at the same time and if you're not doing it with correct form to activate your glutes then you might not get the results you want.
ETA: I watched the video and it looks to me that you're thinking about falling backward so much that you're leaning your torso really far forward which is throwing your balance off. Then you're trying to keep the weight in your heels so your torso is forward and you're leaning back onto your heels causing an imbalance. Engage your core and keep your chest and head up and your weight in the middle of your feet. Your torso shouldn't really move much when you squat. It did get more stable toward the end after you had done a few so you might also be kind of tight in your hip flexors. Maybe stretch them out a bit to get some extra mobility before you squat.
Alternately, you could try squatting holding onto a TRX or a ballet barre or even a chair back until you feel more stable.0 -
Don't worry about the knees. Let them go where they must go. That "knees shouldn't go past the toes" myth is just that - a myth. You couldn't find an olympic weightlifter whose knees don't go past their toes.
I am kind of blown away by this! Is it true? I am so used to any & all fitness leaders insisting that toes are not to go past the knees during squats and lunges.
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SunnyPacheco wrote: »I don't find that squats do much for my glutes personally. I have much better luck with stiff leg dead lifts, weighted hip thrusts, and glute extensions. Squats turn me into quadzilla lol and I squat with a pretty wide stance. Don't get me wrong I love squatting but it doesn't do much for my glutes. I kinda hate the idea that squats are the only thing you can do for your butt, I find there are other more effective things I can do.
+1
If you're just looking to grow your glutes there are much better glute specific exercises that you can do. Squats are going to grow your whole leg at the same time and if you're not doing it with correct form to activate your glutes then you might not get the results you want.
ETA: I watched the video and it looks to me that you're thinking about falling backward so much that you're leaning your torso really far forward which is throwing your balance off. Then you're trying to keep the weight in your heels so your torso is forward and you're leaning back onto your heels causing an imbalance. Engage your core and keep your chest and head up and your weight in the middle of your feet. Your torso shouldn't really move much when you squat. It did get more stable toward the end after you had done a few so you might also be kind of tight in your hip flexors. Maybe stretch them out a bit to get some extra mobility before you squat.
Alternately, you could try squatting holding onto a TRX or a ballet barre or even a chair back until you feel more stable.
That's what I'm wondering, if I lean forward too much. But I feel that's the only way I won't fall. Maybe it's my core.0 -
vivmom2014 wrote: »
Don't worry about the knees. Let them go where they must go. That "knees shouldn't go past the toes" myth is just that - a myth. You couldn't find an olympic weightlifter whose knees don't go past their toes.
I am kind of blown away by this! Is it true? I am so used to any & all fitness leaders insisting that toes are not to go past the knees during squats and lunges.
http://www.biomechfit.com/2012/02/09/3-squatting-myths-that-refuse-to-die
Just one of many, many articles from experienced people on the whole "knees past toes" myth.0 -
piperdown44 wrote: »vivmom2014 wrote: »
Don't worry about the knees. Let them go where they must go. That "knees shouldn't go past the toes" myth is just that - a myth. You couldn't find an olympic weightlifter whose knees don't go past their toes.
I am kind of blown away by this! Is it true? I am so used to any & all fitness leaders insisting that toes are not to go past the knees during squats and lunges.
http://www.biomechfit.com/2012/02/09/3-squatting-myths-that-refuse-to-die
Just one of many, many articles from experienced people on the whole "knees past toes" myth.
For further reinforcement:![img]](http://vignette2.wikia.nocookie.net/startingstrength/images/8/8b/Squat_Bar_Placement.jpg/revision/latest/scale-to-width-down/500?cb=20080618162123{/img])
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my brother in law is visiting us and started weightlifting with us for the first time in his life. he had this exact same problem. he quickly picked up on all the lifts except squat. finally I did a full lower body workout with bodyweight exercises including a ton of squat variations. at first I had him hold onto a chair but by the end of the walking lunges and walking squats he had the form down and can do back squats :-)0
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Thanks for all the information on this thread!!0
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Pick up a copy of Starting Strength. Everyone should read it before beginning a weight training routine.0
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Were any of my squats close to looking correct?0
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This discussion has been closed.
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