squats

try lunges and box jumps for other quad exercises.

the form for a squat should basically look like you're trying to sit down.

I do squats a lot wider (legs further apart) than most people, because it is the most comfortable and hurts my knees less. Whould that help?

I do the same thing. Also I've noticed doing a leg together squat (idk what the proper term is, but I do it in Zumba) also is easier. It seems like the middle area is when my knees start to hurt!

If you have a large stability ball, try doing squats with the ball in your lower back area against a wall. It really helped me when I first started doing squats and had the same problem. Once my overall strength increased, regular squats became more "comfortable."

This also really helps you use proper form.

I'm really struggling with squats. My knees are always crunchy, and getting into a deep squat, even without a weight, can hurt. Shallow squats don't seem to do anything much for me. In addition, I have a rotator cuff injury, which makes squats with a bar with narrow grip very painful at the shoulder. I find the stance for a squat unnatural and uncomfortable. What are the alternatives? How can I make this work for me? I've read articles suggesting 'if you're not doing squats, you're not training', but are there ways round this?

facing the same problem these day. I was very depressed then someone suggested leslie sansone walk away the pounds i started with 1 mile and came upto 4 just in 1 week. then for a change i did winsor pilates and found tht it really burns glutes and thighs without a hint of stress on knees. i can PM u the link of winsor on net

if u r just concerned about squats the support idea is gr8 second can be that to make sure that ur knee is just over ur ankle. i always thought i do squats right. its just that it is very difficult that my knees hurt and i quit. then i watched myself in mirror sideways while doing it, now i know i push my knees too forward and keep my back prependicular,
but actaully to work on legs u r supposed to push ur buns back and knees over ankles

my trainer has been using an exercise ball against the wall while I'm doing squats. I also use a wider stance as well.

Proper form is so important. While squatting, your butt leads the way back and down like sitting in a chair. Put almost all of the weight in the heels of your feet. Tip: lift your big toes OFF of the floor and start the squat. Big toes off of the floor will force you to sit back. Take a peek at your knees. You should be able to see your toes as you squat, showing you that you are keeping your knees BEHIND the toes. It may feel awkward at first and feel like you are going to fall over so use your own body weight until you feel comfortable with the movement and get the range of motion.
If you have a full length mirror, turn to the side and do your squat. See if your knees remain mostly over your ankles(they will slide forward slightly) but should NOT go passed your toes.

I do squats a lot wider (legs further apart) than most people, because it is the most comfortable and hurts my knees less. Whould that help?

I do both...but I do this one too, legs further out as much as possible and toes pointed out...you can feel it in your inner thighs a lot too!

Sometimes I use the exercise ball against the wall, you can do it with your back to the wall or your chest. For the chest you have to stand forward on an angle. Ill look to see if I can find a video.

Form and technique are very important when working on any weight bearing joint. If you are doing dynamic jumps .. even moreso.

I used to be an instructor (years ago, mind you) .. training techniques change over the years, so what I know .. or used to know, might not be as relevant anymore ..

But, it was typically suggested that you never go over a 90 degree angle when doing squats. ..especially when carrying a 'load' like in weight training. Anything over 90 degrees is really hard on the knee joint. You'd be surprised at how much even shallow squats can do for your quads .. Remember it's your quads you are focusing on working .. not the joint. Keep your toes in line with your knee cap. NEVER turned to the side .. Alignment is key!

As you squat, your feet may develop a tendency to pronate, or "cave in" toward the inner side. When this happens, the knees are also forced inward, leading to a constant strain on the medial collateral ligaments, excessive shear force on the meniscus, and improper patellar tracking, which in turn can lead to chondromalacia. Having good solid shoes is a must.

If your feet tend to pronate anyway, or if you're prone to being "knock kneed" (and these two conditions are very often associated with one another), it becomes even more important to select good training shoes.

Stretches and no weight bearing exercises are slightly different because of less compromising 'load'.

I have very bad knees and hips .. and have started taking a supplement with Glucosamine .. and what a difference! At least for me .. I even give my dogs the canine version. This stuff is short of miraculous! A definite suggestion to anyone with joint problems.

Thanks everyone. :-)

I do do seated leg press - pushing 85 kg on there (about 190lb). Do you think if I continue to build strength with that kind of move, the squats will eventually get easier?

I find lunges tough for the same kind of reason - will shallow lunges do, or are there the same problems with shallow lunges and knee strain that there are with squats?

I'll look up box jumps - not sure what they are.

I wonder about the wider squat position - maybe I'll give that a go and see.

Thanks everyone, this has been helpful.

And if you end up injured you realy may not be training. You can look to find an exercise or exercises that allow you took work the same muscles minus upsetting the knee. See if over time this allows your knee issues to improve. Make sure you put the same effort into the disciplines of warming up/stretching ect..as you do your training. Also you may want to look into a front squat. This squat will keep you back and more upright..This should place less stress on your knees..It can have a positive influence on back squat technique..And for somebody who has reduced flexibility in their shoulder joint and has pain and discomfort when gripping the bar during back squats as you mentioned, this can be an answer to that issue as well.

A poster above mentioned placing a bench under you for squats "box squats" These may be doable for you as well as this puts the majority of the weight on the hamstring/glutes/heels and does not put pressure on the knee or patella tendon..The key with these exercises like any is doing them properly. Practice technique with no weight..Read,study video ect..so you do them right from the start.

You mentioned you can currently do leg press..A great bodybuilder created a leg training program when he could no longer squat due to injury. A friend of mine who recently had another knee surgery of several he has had for both knees was in the same situation. He cannot squat without severe pain. Somebody suggested he look up Francisco "Wheels from Hell" training program..And yes, it is a training routine from hell.lol My friend did and has been following it for several months now without knee pain or discomfort and he is making significant progress once again..If you're interested in giving it a go, here is the link..

http://anabolicminds.com/forum/genomyx/159450-wheels-hell-article.html