Squats - beginner question
Balaru
Posts: 203 Member
When you squat all the way down and you have trouble getting back up is that a core issue or leg issue? Or balance issue?
I can do squats it's just not pretty coming back up.
Asking to see what exercises I should focus more on - more ab work or more leg work or balance work?
Does this make any sense?
I can do squats it's just not pretty coming back up.
Asking to see what exercises I should focus more on - more ab work or more leg work or balance work?
Does this make any sense?
0
Replies
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Yes it makes sense but properly diagnosing things will be challenging without a video.
Generally speaking though the answer to improving your squat, especially as a beginner, will best be accomplished by more squatting provided that you have resources to learn proper technique and refine things as you go.
When you say it's "not pretty" what specifically happens that makes it not pretty?4 -
In the beginning... focus on lighter weight and quality... work towards developing "muscle memory" and good technique... remember squatting is an exercise that requires a heavier load ( at some point) because of the size of the muscle groups you are engaging... start light...and go with more reps... then after a few weeks... self assess whether you are "pretty" coming back up... things to focus on... toes straight ahead... feet shoulder width apart... back straight and head up...YOU are going to get this...0
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RavenLibra wrote: »In the beginning... focus on lighter weight and quality... work towards developing "muscle memory" and good technique... remember squatting is an exercise that requires a heavier load ( at some point) because of the size of the muscle groups you are engaging... start light...and go with more reps... then after a few weeks... self assess whether you are "pretty" coming back up... things to focus on... toes straight ahead... feet shoulder width apart... back straight and head up...YOU are going to get this...
I agree with this but I was told to slightly point your toes outward & not straight. This seems to take the strain off the knees. I also try to concentrate on pushing up from the heels. But hey I am a beginner too...
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get in some ab work, you got to hold your breath and keep your core tight for one rep of the squat . breath in -hold breath- go down- come up - release breath.0
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@Adi4Fitness @xbowhunter i want thinner thighs and butt and am feeling sudden increase in them after doing squats? my butt was never noticeable before and i liked it that why but now it looks huge and weird ?0
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Without video, my first question I would ask, what is your feet placement like and how do your knees track in relation to your feet. Are they in alignment? This affects your hip position -- are they opened-up or more closed? Is your back in a neutral position and is your chest up in the concentric portion of the squat.I can do squats it's just not pretty coming back up.1 -
Yes it makes sense but properly diagnosing things will be challenging without a video.
Generally speaking though the answer to improving your squat, especially as a beginner, will best be accomplished by more squatting provided that you have resources to learn proper technique and refine things as you go.
When you say it's "not pretty" what specifically happens that makes it not pretty?
I like this response. Interested in knowing what makes it not pretty as well. OP are you using weights on a barbell, bodyweight, or some other variation?0 -
I'm a beginner, too, but I think you might be squatting too much weight. I experience the same thing and lowered my weight for now.0
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I do squats for general fitness and core strength , because its a compound movement that saves time. I cant really say anything meaningful about it's effect on sizes and shapes.GilaniAlex wrote: »@Adi4Fitness @xbowhunter i want thinner thighs and butt and am feeling sudden increase in them after doing squats? my butt was never noticeable before and i liked it that why but now it looks huge and weird ?0 -
When you squat all the way down and you have trouble getting back up is that a core issue or leg issue? Or balance issue?
I can do squats it's just not pretty coming back up.
Asking to see what exercises I should focus more on - more ab work or more leg work or balance work?
Does this make any sense?
It depends on the nature of the failure. It could be a failure in the hip extension, knee extension, core bracing, ankle flexion/mobility, or balance.
For what exercises to do? More squats. Then add in kettlebell squats. Then add in bodyweight only squats.0 -
Make sure your form is correct. Get your form correct first before you add any weight. If your form is correct, adding weight should be pretty easy. Start light and then as you get stronger, add more from there.
It really is all about form.0 -
The toes... will find their natural place IF you start with them pointing straight. I start of straight... and as I complete my reps they naturally begin to point outward slightly... by starting out straight each person will gravitate to the "natural" position unique to them.0
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Waiting on the video. Definitely don't put a barbell on your back until you can properly perform body weight squats.
I'll also venture a guess, and it is a guess, that the answer to your question is "yes" (it's all three but add glutes).0 -
RavenLibra wrote: »The toes... will find their natural place IF you start with them pointing straight. I start of straight... and as I complete my reps they naturally begin to point outward slightly... by starting out straight each person will gravitate to the "natural" position unique to them.
If your feet turn during your set, something is very much wrong. My general advice is to put your feet at whatever stance you'll be squatting at. Wherever your toes line up naturally is probably where they should be pointing, as no additional torque is placed on any of the three major joints - ankles, knees, hips - that are going to be bearing the load.0 -
Toe position, stance width, torso angle, and degree of flexion at the knee and hip are going to vary from person to person depending on individual differences like segment lengths, personal preference (what feels best), bar placement, etc.
I think MOST people are better off squatting with SOME amount of external rotation at the ankle (toes out).
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not being able to get up is usually a strength issue . Sometimes people will use assistance such as a TRX when they first start squatting if they can't get up for whatever reason, either lack of strength or being overweight , etc. You can perform a complete squat down and up, with good form while assisting as needed with the TRX or something similar. As you gain strength you assist less and less until you can do them without help.
Often times lack of strength will prevent developing good form as they struggle to come up by leaning forward and shifting into their back and quads. The trx will assist to prevent that from happening so you can develop the right form while building the right muscles.
there are other exercises you can do to assist in overall strength, but ideally if you want to get squat strength you just need to do squats.
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Chair or box squats are also a good starting point. Also watch YT videos on form. I like Allan Thrall.0
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Wow! Thanks guys. No video to upload. I'm 54 (needing to loose about 70 pounds) and talking about just using your own body weight - squatting down with hands out in front parallel to the ground and then coming back up. So it's more a functional for everyday life question. My husband can squat all the way to the floor and stay there forever then get back up no problem. If I'm in the kitchen getting something out of the lower cupboard I get down there but then I have alot of trouble getting back up. (thus the not so pretty comment) When I do the squats for exercises I can't get down as far as others right now. It's a work in progress. Now I did do the squats with a barbell and only 15 pound weights on each side when I took a weight class at the gym but that's been a couple of years. The TRX looks like something that would help me improve. I want to be able to get to the squatting with weights again eventually. Right now everything will be my own body weight and DIY at home as I am currently in full job search mode so nothing in the budget for equipment. So I'm trying to create an exercise routine that would strengthen whatever it is that will bring me back up to standing position in a strong way. Not so much worried about being skinny as being strong! Thanks for all the tips!0
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I personally started with an exercise ball between my back and a wall. It helps support your torso down and back up without worrying to much about ruining form. Just a suggestion of course. Now I can go to the floor, and back up without assistance.
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When you squat all the way down and you have trouble getting back up is that a core issue or leg issue? Or balance issue?
I can do squats it's just not pretty coming back up.
Asking to see what exercises I should focus more on - more ab work or more leg work or balance work?
Does this make any sense?
What does all the way down mean to you. Thighs should be parallel to the ground at the lowest point.0 -
filovirus76 wrote: »When you squat all the way down and you have trouble getting back up is that a core issue or leg issue? Or balance issue?
I can do squats it's just not pretty coming back up.
Asking to see what exercises I should focus more on - more ab work or more leg work or balance work?
Does this make any sense?
What does all the way down mean to you. Thighs should be parallel to the ground at the lowest point.
Minor point: thighs parallel to ground is probably "close" for most people.
"Parallel" in the squat is determined by the relationship between the crease of the hip and the top of the knee.
If you draw a line parallel to the floor through the top of the knee, the crease of the hip should drop below that line.
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Wow! Thanks guys. No video to upload. I'm 54 (needing to loose about 70 pounds) and talking about just using your own body weight - squatting down with hands out in front parallel to the ground and then coming back up. So it's more a functional for everyday life question. My husband can squat all the way to the floor and stay there forever then get back up no problem. If I'm in the kitchen getting something out of the lower cupboard I get down there but then I have alot of trouble getting back up. (thus the not so pretty comment) When I do the squats for exercises I can't get down as far as others right now. It's a work in progress. Now I did do the squats with a barbell and only 15 pound weights on each side when I took a weight class at the gym but that's been a couple of years. The TRX looks like something that would help me improve. I want to be able to get to the squatting with weights again eventually. Right now everything will be my own body weight and DIY at home as I am currently in full job search mode so nothing in the budget for equipment. So I'm trying to create an exercise routine that would strengthen whatever it is that will bring me back up to standing position in a strong way. Not so much worried about being skinny as being strong! Thanks for all the tips!
Just wanted to say good for you for getting started! When I started working out I was completely sedentary and about 265lbs. Body weight exercises were tough.
You may try putting a chair in front of you to hold onto in order to stand up without too much shifting as you try and get back up. As you gain strength you can stop using the chair and then maybe hold some Dumbbells.
That's how I started out. I'm 40 yrs old now and that was 4 yrs ago. I now compete in powerlifting and LOVE it. You got this!
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I have to squat against a wall.. that is probably totally wrong-- I tend to make my knees go to forward... and I generally dont feel like my form is good so it doesnt make for trying them... NOT the best answer... but im single mom without funds for a gym and noone to check my form1
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Read through all of the responses.....it is hard to determine without seeing. Can you do stills( pix)?
I have to agree with what sidesteel has commented on....and add this:
There are many things that will affect your squat. Length of femur, flexibility of : hips, sacrum, dorsi flexion (flexing foot up), plantar flexion (pointing toe/foot).....etc. It will always be a work in progress EVEN when you figure it out!! : ) If you are having issues coming back up from an air squat? I would say, keep doing them with no weight until it feels like you are getting over the "Sticking point". Then add some resistance (weight)
I also recommend using a TRX, so that you can really feel/put the weight back in the heel and keeping the torso a bit more upright. I use the TRX with my clients who have posterior chain tightness. I also initiate pistol squats on the TRX (but that is another post entirely....).
I have found that most people have a slightly turned out toe, and that making sure that you are feeling completely grounded in the heel ( feeling the "push"). I would also say that you don't want your feet moving around during your squat. If it feels like you need to move? Stop, reset, and go again.....1
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