Barbell squats are one of the three lifts in powerlifting. Questions are about effective technique, variations, and programs for squatting with or without resistance.

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Low bar Squat: Hyper arched back, slight bend in knees and arm position

I got my form checked by a trainer today, he made a couple of good points: 1- Don't arch your lower back too much while coming down. I looked up online, and this article kind of supports it, ...
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22 views

Will sitting in a squat position with weight help me with mobility?

I have trouble supporting myself in a squat position without additional weight - I fall backwards unless I open my knees a lot. Will sitting in squat position with weight (e.g. a kettlebell held like ...
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1answer
49 views

Migraine-like headache day after heavy squats

I consistently get what feel like mild migraines the day after I do heavy squats. By "mild migraine," I mean a headache more painful than your non-migraine headache, but less painful than your ...
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2answers
150 views

Working out same muscle group two days in a row (or before full recovery)

Note: I know that this is not enough time for muscles to fully recover, please read my entire question I have participated in weightlifting for over 6 years now, and from the start I've constantly ...
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4answers
64 views

Squatting is causing pain in my quadriceps

This is not a medical/health question; this is a question on why doing squats is causing me a burning/painful sensation in my quadriceps. I normally work my legs using squats only for now ... I just ...
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1answer
48 views

Cycling the day after squatting

Currently I am doing a program similar too 5x5 stronglift, which contains squats. The squats are getting heavier each week and are making my muscles sore(in a good way). Every week day i cycle to ...
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1answer
57 views

Chalice Squat Variation - Safe and Effective?

To replace the barbell back or front squat, I stand a heavy (80lb+) dumbell end-on on the floor, grasp the upper weights, and stand up. Is this a good alternative to the chalice squat? (Much more ...
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2answers
101 views

Benefits of Squatting from bottom position as rest position

So I was just thinking I got a home gym set up, and I can't really approach the bar under a power-rack as of yet...so I just clean it up over my head. I was interested in doing a back squat. But this ...
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33 views

How does the body stabilize without valsalva maneuver?

This is a follow up question to How to breathe in lifts requiring tight core (squats, deadlifts). There Berin Loritsch explains in his excellent answer when to apply valsalva and why. However ...
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0answers
60 views

Difficulty adjusting to body after I fixed anterior pelvic tilt

I had the symptoms of anterior pelvic tilt, and measured it roughly by standing back and feet against a door and measuring the gap between my lower back and the door. I did the corrective exercises ...
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1answer
54 views

What physiological effect takes away my knee pain when squatting?

A bit of pretext: I've been having sporadic knee pains (left side) for the last 6 years now. I could never do any leg cardio like running or cycling. I went to four physicians/orthopedics, was x-rayed ...
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2answers
99 views

Barbell Squats: Maintaing correct form

Today finally I did the barbell squats, I called a trainer to check out my form, but turned out he himself didn't know the correct form: his knees were going way forward his toes and he was holding ...
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3answers
76 views

Should I add an assistance exercise or drop the weight on my squats to work my adductors?

Now I'm lifting relatively heavy weight in the squat, sometimes on the way up my knees cave in. I've already googled the common causes and found that this can be due to weak hip muscles causing others ...
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1answer
66 views

Next to no glute / hamstring activation when squatting

What to do? Even when squatting without weight, I just feel like the quads are doing 99.8% of the work. Lately I've been having some discomfort while squatting with higher weights. Is there a way to ...
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1answer
93 views

Lower back pain during heavy squats

Doing squats with a light weight (25% of max) I find no problem, but once I go to 50% of max (barbell i.e. not in a smith machine) and get to my third set of 20, I feel a dull pain in my lower back at ...
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1answer
133 views

Where does the myth come from that doing heavy squats means you have high cardiovascular endurance?

In the StrongLifts report there's a section where the author discusses being able to easily run and jog with moderate endurance if you can squat heavy weight such as 300lb. But I don't buy it. I am ...
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1answer
82 views

Total weakness in squats today. What does this mean? Not enough rest? Bad food choices? Etc

This Monday I squat a PR of 245lb for 3x5 and honestly felt great doing it. Today was a total disaster. This past weekend I loaded up on carbs from breads(and had other foods, hamburgers a couple of ...
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2answers
260 views

Deadlift relatively low compared to squat. Where am I weak?

My squat is currently 235 (see form check video) but my deadlift is suffering badly. Before I went on a 2 week vacation at work (where my gym is) I was pulling 225 with pretty good form but now I'm ...
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3answers
152 views

Squats with the Smith Machine

When I do squats on the smith machine, I start with my legs a few feet out in front of me and go down until I am in a sitting position. I've noticed that some people go down until they are almost ...
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3answers
283 views

What's a good intermediate/advanced squat routine?

Presently I high-bar olympic-style squat twice per week. My one rep max is about 335 lbs with "shaky" form, which I think is not bad, but not excellent for my height and weight (6'1", 200 lbs). I'm ...
6
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1answer
213 views

When is isolating certain muscles beneficial?

I have heard that isolation exercises are pointless by some, and that total body workouts are to be abided by. I must digress as, for example, what if supporting muscles are strikingly weak? I have ...
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1answer
507 views

Unable to grasp bar doing a back barbell squat

I've decided to start weightlifting using the Starting Strength program. The above image shows the barbell position for doing a back squat (the wrists are not in the correct position). I am unable ...
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1answer
88 views

pistol squat mechanics

It seems that pistol squats with are easier with your hands in front of you than they are with your hands behind you. What I don't understand is why. Like with a front lever or planche or whatever ...
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1answer
206 views

should squat weight always be over the heel?

When doing back squats I feel a little unstable coming up. The weight shifts from my heels to the side of my feet and I have to try very hard to concentrate the weight around mid foot, and not let it ...
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1answer
101 views

Is there anything wrong with doing one-legged bodyweight squats in this way and what can I improve?

The way I heard about one legged squats is to them like this: stand, lower yourself on one leg while the other points forward, then push yourself up. When I try to do this, I don't even get my ...
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1answer
484 views

Pain In Lower Left Lat From Squats

I am doing a 5x5 stronglifts program. I squat below parallel and I believe I have pretty good form, but my lower left lat says otherwise. After I perform the 5 reps, I feel a sharp pain in my lower ...
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2answers
546 views

Why is it so important to squat to parallel?

According to my understanding, which is based on Mehdi's video explaining how to perform the back squat, the reason why it is so important to squat to parallel is to avoid a muscle imbalance. In the ...
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2answers
427 views

Muscles Hurt While On Stronglifts 5x5

I'm a 20 year old, 150lb male, who has been doing stronglifts for a little over a month and a half. I've been lifting weights for around two years now so I am not a complete novice. I have been making ...
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1answer
328 views

How to combine running and squating within the week so that stress on the knees is reduced?

After more than a month walking at a fast pace everyday, my body seems to be adapting and now I need to walk at a ridiculously forced high speed in order to feel it sort of challenging. So I want to ...
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2answers
291 views

Influence of hand position on squatting

I am familiar with two positions to keep the hands when doing body weight squats, either in front of your body with arms straight forward or slightly bent or behind the neck. Does this make a ...
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4answers
395 views

Are free stand squat holders safe for home use?

A lot of stores are selling free stand squat holders. It seems they could go off balance since they are not connected. They also do not supply a real safety system. Are they safe to use? And so to ...
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2answers
1k views

Why do front squats hurt my knees?

Every time I do front squats my knees hurt the next day. Well I shouldn't say hurt, but I certainly feel some discomfort in them. I know that without a from check video it would be hard to say what ...
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3answers
202 views

squats and alignment of knees

Quoting wikipedia.org's article on Squats: Another error where health of the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking ...
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2answers
339 views

Building lower body strength using a stationary bike?

I am wondering how effectively a stationary bicycle can be used at building lower-body strength vis-a-vis weight-based exercises like squats and lunges. For instance, if I put a stationary bicycle on ...
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3answers
3k views

How do I fix an uneven butt?

I'm 4'11 and 84 lbs and have been doing the 30 day squat challenge. I'm on day 25 and I noticed that the right side of my butt looks better than the left. It's rounder and more lifted. I was just ...
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4answers
270 views

Barefoot Running Effective for Improving Squat?

I've noticed when reaching my upper limits on squat, I start to get some impingement around the ankle and upper foot area. I've learned that this can be caused from weakness of the ankle and foot ...
4
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1answer
563 views

Stronglift's Squat method bad for knees?

I have been following Stronglifts 5x5 method for a week now. I am way too overweight: Age: 21yrs, Weight: 95kg, Height: 5ft6in. I started most of the exercises with lower weights than recommended by ...
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2answers
950 views

Should I squat ass to grass before adding load?

I've been working on squatting recently, after going through a realization that it is really important to get your hips below your knees when you squat I've been trying to attain a full range of ...
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3answers
1k views

Is it OK to substitute Front Squats for Back Squats in StrongLifts 5x5?

I explained my workout, which is quite close to StrongLifts, to my physiotherapist. She told me I'd better avoid Back Squats and do Front Squats instead, because back squats and things like ...
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3answers
275 views

Panic when squatting

I do not know if "panic" is the right word: every time I squat, when my stomach get compressed (during the descendent phase), I feel a real uncomfortable feeling. Something like a small panic attack. ...
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1answer
236 views

Weights and plantar fasciitis

Should you do squats, and can you also do Calf raises, either on machines or free weights, if you have plantar fasciitis? I have had this for 3 years now: I have stopped running. I also find ...
14
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4answers
6k views

Why am I falling back when I am squatting?

I started doing squats a couple of weeks ago, and I'm having trouble maintaining balance near the bottom of my squat (when I'm trying to go below parallel). Let me describe the situation. Squat ...
5
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1answer
6k views

Excercises to try correct knees pointing inward

Since asking this question quite some time ago I have been on a quest to be able to squat. I quickly managed to solve the ankle issue I was having by stretching daily against objects under my desk at ...
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2answers
89 views

How to integrate box squat to my weekly leg workout

I'm usually free squatting (8x) and leg pressing (4x) For a change, and also to see whether I can improve 1-my hip flexors and 2- the bottom part of my squat, I want to include 4x box squatting, ...
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3answers
459 views

Cable Squats vs Smith Machine Squats

Are cable machine squats easier to do than squats on a Smith machine? I'm able to do about 220 pounds on the cables, but I'm doubtful whether I'll be able to replicate the results on a Smith machine. ...
6
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1answer
632 views

Squat form: hips and ankles

I've read squat tips in this site and others, but I can't really figure out how to reach the posture in figure A. Mine is more similar to figure B. It seems physically impossible to get my hips and ...
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1answer
297 views

Bilateral vs single leg squats

When training for a sport that includes a lot of single leg jumps (basketball, for example), how specific should the strength training be? Does strength training need to be single leg? I see two ways ...
9
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1answer
1k views

Squats and deadlifts after knee surgery

I'm 22 years old and had knee surgery almost 7 months ago to fix damaged cartilage (I was a distance runner). The damaged cartilage was right in the weight bearing portion of my knee (medial femoral ...
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7answers
23k views

How do I squat if I can't keep my heels on the floor?

I was told that I was doing the squats incorrectly because I was lifting the heels. I was told to try and do them without lifting the heels but I can't lower myself more than a few centimeters. The ...
9
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3answers
261 views

Compound, total body exercises minimising quad and ham development

I'm currently squatting twice a week, deadlifting once. Deadlifting doesn't concern me because I feel my back is getting a great workout and the hips are starting much higher than the knees, but ...