Unable to do parallel squats!
comptonelizabeth
Posts: 1,701 Member
No matter how hard I try! If I go lower,my knees are too far over my toes and they hurt.
I'm short with short legs - I don't know if that's the reason. Any tips and does it matter a lot?
I'm short with short legs - I don't know if that's the reason. Any tips and does it matter a lot?
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Replies
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Knees going over your toes are supposed to happen, and there's nothing wrong with that. Can't speak to why your knees hurt without more information though. But if I were to guess, it's probably because you aren't squatting to/below parallel.0
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I thought they weren't supposed to actually overshoot your toes though? Something- I can't work out what- seems to be stopping me from going to or below parallel,no matter how hard I try. Guess I'll just have to keep at it.0
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If you are doing weighted squats just use the bar or body weight and see how it feels. In my case when I first started doing body weight squats below parallel I had to hold onto my kitchen counter and pull myself up with my arms to build up the muscles in my legs. I always thought the knees past toes was about not letting your knees splay out too far. If it is about a forward motion then I am guessing you need to lean back. I try to think about pushing the floor away through my heels and I find myself automatically shifting back a bit.0
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I have a bad knee and struggle doing squats in midair so my PT suggested using a ball or even the big blow up balls and placing the ball between back and wall and 'rolling' down the wall into a squat. Helps to keep everything straight and provides some extra stability whilst still working the leg muscles.0
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Another suggestion is using a strap or belt or the like, and doing assisted squats. It's much easier to control your form and adds a lot of stability.
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Thank you everyone for the tips. Looking at the pictures I think probably assisted squats is the way to go. I did start to do weighted squats but found that even more tricky so I've reverted to body squats. I'll try the techniques above- thanks again!4
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comptonelizabeth wrote: »Thank you everyone for the tips. Looking at the pictures I think probably assisted squats is the way to go. I did start to do weighted squats but found that even more tricky so I've reverted to body squats. I'll try the techniques above- thanks again!
One more tip, keep your motion slow and your form controlled, and try holding in the squat for 2 or 3 seconds. You'll be pleasantly surprised at the results.
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I will do- thanks
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Continue to work on form, but also understand that not everyone can parallel squat. Some people anatomically just cannnot achieve that level. A body like the woman in the picture with the band is something you are born with, not something everyone can do.4 -
Continue to work on form, but also understand that not everyone can parallel squat. Some people anatomically just cannnot achieve that level. A body like the woman in the picture with the band is something you are born with, not something everyone can do.
Yup - I'm starting to realise that
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OK as an experiment I tried squatting while holding onto the kitchen worktop. Even with that, what happens when I try to get to parallel is that I can feel my feet rolling inwards (is it called pronating?) Which I'm pretty certain is not a good thing.
I'll just have to carry on working at it!0 -
Yep, keep experimenting. Also remember, you will still get benefits from partial squats, as long as you aren't injuring yourself. Maybe not the entire benefit others see, but you're still working most of the same muscle groups.2
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Also try box squats and goblet squats and third world squats (where you assume the position for extended periods) they can all help your range of motion and form1
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Thank you!0
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I can't parallel squat at all. I can get close and I've improved greatly. I can get decent depth in an assisted squat. I get better depth with a wider stance, but... squats are just difficult for me. I've made my peace with it. I concentrate on the rest of my form and keeping my chest up, etc, and just do them.3
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GottaBurnEmAll wrote: »I can't parallel squat at all. I can get close and I've improved greatly. I can get decent depth in an assisted squat. I get better depth with a wider stance, but... squats are just difficult for me. I've made my peace with it. I concentrate on the rest of my form and keeping my chest up, etc, and just do them.
Thank you,that makes me feel better. Was starting to think I was the only one......0 -
I'm probably expecting too much. I'm 61 and started this 3 months ago after years of chronic illness,degenerated discs and long periods on steroids (prednisolone- not anabolic!) which weaken the muscles. I'll keep at it and thanks for the encouragement!1
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comptonelizabeth wrote: »OK as an experiment I tried squatting while holding onto the kitchen worktop. Even with that, what happens when I try to get to parallel is that I can feel my feet rolling inwards (is it called pronating?) Which I'm pretty certain is not a good thing.
I'll just have to carry on working at it!
How are your feet pointing, and how wide are you standing? I get the sense you're trying to keep your feet pointed directly forward, which is unnatural for most people, once the feet get wider than hip-width apart.0 -
comptonelizabeth wrote: »OK as an experiment I tried squatting while holding onto the kitchen worktop. Even with that, what happens when I try to get to parallel is that I can feel my feet rolling inwards (is it called pronating?) Which I'm pretty certain is not a good thing.
I'll just have to carry on working at it!
How are your feet pointing, and how wide are you standing? I get the sense you're trying to keep your feet pointed directly forward, which is unnatural for most people, once the feet get wider than hip-width apart.
I've tried feet forward- which I find easier- and feet slightly apart. I can get lower when they're apart but that's when I also feel my feet rolling in and my knees rolling out.
I'm guessing that my legs and ankles may not be strong enough -yet! - to do it properly.0 -
comptonelizabeth wrote: »No matter how hard I try! If I go lower,my knees are too far over my toes and they hurt.
I'm short with short legs - I don't know if that's the reason. Any tips and does it matter a lot?
I have this problem too. You need to do box squats. Check out some youtube videos. You make the box as high as you can go without hurting your knees and then you slowly lower the box as you get stronger.
fwiw...I don't do squats and I know a lot who don't. I hip thrust instead and do deadlifts, cable pull throughs, etc.0 -
comptonelizabeth wrote: »I'm probably expecting too much. I'm 61 and started this 3 months ago after years of chronic illness,degenerated discs and long periods on steroids (prednisolone- not anabolic!) which weaken the muscles. I'll keep at it and thanks for the encouragement!
You definitely need to begin with a very high box squat!!!0 -
Mycophilia wrote: »Knees going over your toes are supposed to happen, and there's nothing wrong with that. Can't speak to why your knees hurt without more information though. But if I were to guess, it's probably because you aren't squatting to/below parallel.
^This is why it's VERY important to squat to parallel.
-Take a stance a little wider than your shoulders.
-Turn your feet out 15-35 degrees (whatever feels must comfortable to you)
-Push your knees out HARD
-Squat
If you can't get depth holding on to a band or TRX (as mentioned above) then you probably need to work on your flexibility - my guess would be you have tight ankles/calves or hip flexors, or both.
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Thank you for all the tips. I will definitely try box squats!Leadfoot_Lewis wrote: »Mycophilia wrote: »Knees going over your toes are supposed to happen, and there's nothing wrong with that. Can't speak to why your knees hurt without more information though. But if I were to guess, it's probably because you aren't squatting to/below parallel.
^This is why it's VERY important to squat to parallel.
-Take a stance a little wider than your shoulders.
-Turn your feet out 15-35 degrees (whatever feels must comfortable to you)
-Push your knees out HARD
-Squat
If you can't get depth holding on to a band or TRX (as mentioned above) then you probably need to work on your flexibility - my guess would be you have tight ankles/calves or hip flexors, or both.
I think with my history of back issues,that's a distinct possibility.0 -
You might just need to build more strength in your legs. That's part of the equation. Keep working at it.1
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Start off with Box squats then work your way to parallel. It will help you with form better. Also, try doing lower weight. I seen someone post up above about just using the weight of the bar. That is the best way to help you get your form down.1
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Thank you - I'm grateful for all the tips! Xx0
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comptonelizabeth wrote: »OK as an experiment I tried squatting while holding onto the kitchen worktop. Even with that, what happens when I try to get to parallel is that I can feel my feet rolling inwards (is it called pronating?) Which I'm pretty certain is not a good thing.
I'll just have to carry on working at it!
pronating sounds like your glutes aren't strong enough to keep your femurs turned out. if you can get hold of a mini theraband to put round your knees, that often helps to get the glutes activated. you don't have to squat with it right away. when i first put on a theraband after 2+ years of 'squatting', just walking from one end of the house to the other made my glutes pay attention.
for the knees-forward thing, you can either set up something like the Terribly Useful Block Of Wood right in front of your toes to tell you when your knees go too far - or you can do what i do when i'm stiff and squat by standing in front of the sink with the cabinets underneath it closed. sink is best because you can hold onto the edge more strongly than you can with a flat countertop. my neighbours can see my kitchen window and must think i'm extremely strange. in either of those workaround versions, if your knees travel out past your toes you will know
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Another suggestion is using a strap or belt or the like, and doing assisted squats. It's much easier to control your form and adds a lot of stability.
This^^^
This will also help you work on mobility and flexibility, particularly in the ankles and hip flexors...
Also, do other leg work and glute work to build strength...1 -
canadianlbs wrote: »comptonelizabeth wrote: »OK as an experiment I tried squatting while holding onto the kitchen worktop. Even with that, what happens when I try to get to parallel is that I can feel my feet rolling inwards (is it called pronating?) Which I'm pretty certain is not a good thing.
I'll just have to carry on working at it!
pronating sounds like your glutes aren't strong enough to keep your femurs turned out. if you can get hold of a mini theraband to put round your knees, that often helps to get the glutes activated. you don't have to squat with it right away. when i first put on a theraband after 2+ years of 'squatting', just walking from one end of the house to the other made my glutes pay attention.
for the knees-forward thing, you can either set up something like the Terribly Useful Block Of Wood right in front of your toes to tell you when your knees go too far - or you can do what i do when i'm stiff and squat by standing in front of the sink with the cabinets underneath it closed. sink is best because you can hold onto the edge more strongly than you can with a flat countertop. my neighbours can see my kitchen window and must think i'm extremely strange. in either of those workaround versions, if your knees travel out past your toes you will know
LOL @ neighbours- yeah,my kitchen sink overlooks theirs but who cares! Thanks- I'll try that (and I actually have therabands from when I broke my shoulder a few years back. )cwolfman13 wrote: »Another suggestion is using a strap or belt or the like, and doing assisted squats. It's much easier to control your form and adds a lot of stability.
This^^^
This will also help you work on mobility and flexibility, particularly in the ankles and hip flexors...
Also, do other leg work and glute work to build strength...
Cheers- looks like I have some work to do!1 -
Like you I'm short with short legs and love squatting (seriously it's one of my 2 favourite lifts and ties with deadlifts). But back when I first started I couldn't drop more than a couple of inches, it's taken a year of patience and practise, finding exactly the right foot placement for me and slowly working on lowering my depth.
I did try using a ball to do wall squats but felt uncomfortable and out of control, so to progress I started out by doing sets of ten with a pretty wide stance (more than shoulder width but not as wide as sumo), dropping as low as I could on the last squat of each set and holding it for a count of ten. Once I was getting somewhere close to parallel I moved on to using the barbell and then sitting back on to a flat bench, just so I was pushing myself to drop a little lower than was truly comfortable, and as I got comfortable at that height I found a slightly bench, etc, etc. Eventually I no longer needed a bench and could not only drop parallel but could go below (which I have to be careful with as I have very loose joints).
I do find it's easier to keep good form with some weight on the bar, even if it's just 5kg extra it seems to balance better than just the bar. I love squats so much that I also do bodyweight with various stances (narrow, shoulder, sumo) and am trying to master front squats oh and the instructor in the classes I go to got me doing countless squats instead of core exercises while I was recovering from a hernia repair, those 100s and 1000s helped me get my bodyweight squats atg (the one exercise where I can not only keep up but beat most of the (younger and skinnier) class)0
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