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Questions tagged [squats]

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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Why do my knees hurt when doing pistol squats? [on hold]

Whenever I do pistol squats, my knees hurt. I keep my feet facing slightly outward, with my knees aligned with my feet. My back is arched, rather than hollow. I attempt to push with my heels or with ...
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Stallion, on floor with barbell and band

Stallion is an exercise proposed by Bret Contreras a PhD in sport science I recently learned about The Stallion from freakishly strong powerlifter Chris Duffin, who at a bodyweight of 220 has ...
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1answer
79 views

Goblet Squats vs. Regular Squats

I'm tempted to include Goblet Squats into my workout routine, because they seem easy to execute (you only need a single Dumbbell) and look fun. Now, in terms of muscle activation, where are (if any) ...
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3answers
132 views

I can row more than I can squat. Am I doing something wrong?

I've been doing barbell strength training for a few months. I've been doing some progression programs and trying to improve my form. After a few form checks with professionals, I am confident that my ...
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1answer
95 views

What would be best squat stance and toe position for a person with weak knee?

I think i have some knee problems as I usually feel sore there after an intense lower body work day. Also I have noticed that I have some symptoms of a knock knee,so I want to know the best stance ...
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1answer
175 views

Are mobility exercises treating the symptom instead of the cause?

I have just started barbell training following the stronglifts 5x5 program. Since I am having some problems with the squat I am taking some lessons from a personal trainer. In the first session he ...
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1answer
335 views

Does “bracing” the core increase the risk of injuries like hernia?

I have had an inguinal hernia surgery about an year ago,and am back to normal lifting,now in case of lifting weights near the PR's we know that we have to brace the core in order to keep the torso ...
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4answers
7k views

How to prevent “good morning” when squatting?

Since last two squat sessions I have noticed that I feel my lower back when I squat for 5x3. Now this is due to good morning happening at the rising part of my squat. Lowering the weight is one ...
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1answer
142 views

How exactly to do mind-muscle connection?

I've heard about the mind-muscle connection a lot but I just can't seem to understand it enough to get it to work. I get that you are supposed to mentally focus on the muscle, but I don't really feel ...
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2answers
585 views

Abdominal role in squats

Many people, websites,videos and wikipedia imply that squats, specially weighted squats train the abdominal muscles. But squatting without contracting my belly makes it that the abdominal pressure ...
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1answer
122 views

Negative squats

Can doing negative squats with a belt, going down slowly then using arms to go back up be used to break a squat stalls? If not, are there any other benefit on using negative squats?
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1answer
127 views

Can Pistol Squats replace Barbell Squats?

I am at the point where I can do consist pistol squats weighted. It seems to me that pistol squats are much safer than heavy weight back squats. Can pistol squats be a replacement for back-squats?
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2answers
256 views

How do I progress in my squats?

I have been stuck for 2months on the same max weight of 90kg for one rep.For 5 reps I am stuck in 75kg for 5 reps.As soon I increase weight to 80kg,my reps count becomes 2-3 & after that form ...
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1answer
153 views

Can Deadlifts be used as a supplement to increase squats PR?

While I do BB squats I often do not have a spotter so in case of trying to get PR I find it a bit risky and hence my squats numbers are not increasing as much as I'd like to.But in case of a DL it's ...
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42 views

How can I safely increase gluteal load in the bulgarian squat?

In this video it is stated that lengthening the foot stance increases gluteal load. However, this also forces a flatter back angle, when a lot of people say that it's important to keep your back ...
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2answers
154 views

What is the best stance for BB squats for me?

I have noticed that I tend to fall back when squatting deep(without weights) and if I widen my stance a bit more than my shoulder width I can maintain that squat position with more stability. Now ...
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1answer
170 views

Squats and strange looking knees

I'm a small guy, but I can put up decent weight on squats. My lower body is stronger than my upper body. Since I started squats (a long time ago), my legs looks strange to some people. Just ...
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2answers
95 views

Resistance training and avoiding chronic injury: are squat/deadlift/bench safe?

My number one priority with resistance training is minimising the risk of chronic damage to my body over decades of lifting weights. I have found lots of conflicting information on this, and a lack of ...
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2answers
103 views

A2G Squats: Is Ankle Flexibility the Right Concern?

I am trying to go all the way down on squats. It seems that if my heels are way up I can keep my back straight and prevent "butt-wink". So, the logical solution here seems to be the stretch my calfs. ...
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2answers
916 views

heavy squats burn 9000 calories?

I am doing 5x5 with current squat weight of 275 lbs (body wight 194lbs) Just calculated how much energy it takes to move such weight over 4 feet (approximate distance for my 6ft height) from the ...
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2answers
122 views

Deadlift/squat: should I spread or pinch together the shoulder blades? What can happen if I got it wrong?

I did squats and deadlifts with my shoulder blades spread (as a trainer told me - every exercise, he says, the shoulder blades should be pushed back spread). That correlates with some weird twitching ...
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0answers
33 views

Is it okay to experience pain right after a squat rep? [closed]

I am 5'6", 146 pounds, and am doing a full-range barbell squat with weights totaling 165 pounds with the barbell. However, sometimes, I experience pain right after a rep in the upper parts of my thigh ...
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1answer
94 views

Is it quite OKAY to do 45 Degree Leg Press alone to replace squat?

I am not a fan of squat to work out my leg, mostly for safety reasons. Is it OKAY to do 45 Degree Leg Press to replace squat ? By doing that alone, can I build myself a pair of strong-looking legs?
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2answers
232 views

How to best physically prepare for Snowboarding?

Hello I am preparing for snowboarding season. I'm generally in decent shape but want to target exercises that would prepare me to snowboard comfortably for many hours. Last season my legs especially ...
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2answers
382 views

Deadlifting during and after MCL class Ii

I have not done a squat or a deadlift in close to 4 weeks. I overtrained and hurt MCL- based on what I read online I think it was a class II tear. I haven't had any pain for my re than a week. If I ...
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163 views

Squat getting strong but legs don't grow

I'm a 19 years old boy and this week my one rep max front-squat improved from 72.5 kilograms to 85 kilograms but legs didn't grow in width at all. Is the process slower than i though or am I doing ...
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1answer
197 views

I don't understand the difference between banded squats and reverse band squats

I've recently bought some resistance bands to use along with my barbell. For Squats there seems to be two main ways to do this. Banded Squats where the bands are attached to the bar from the base of a ...
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1answer
409 views

rounded shoulders in planks

Recently , I record my self doing planks and squats. After I was supposing I am doing them right, I detect that: during planks: my sholders are directed down and they are making my upper back to ...
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1answer
116 views

How to fail in a squat-rack

At my gym we have a squat-rack similar to this one: I can lower myself if I fail a squat, and the bar ends up on the bars on the side. But I wonder what to do if I lose my balance and stumble either ...
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3answers
308 views

Forcefully exhaling during heavy squats

On max effort days when I lift weights at ~95% or more of whatever I'll achieve on that day, I am unable to keep my breath in the middle of the concentric part. A recent attempt at 130 kg @ 87 kg, ...
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2answers
3k views

Squatting a day after Deadlift

In my Push Pull Leg Split, I'll be doing Deadlift on Pull day and next day, i.e leg day, I'll be doing Squats. Is there any problem doing this? Will you get any injury due to both have a great presure ...
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1answer
465 views

Stronglifts 5x5- How can I catch up on weak dead lift and bench?

I've started stronglifts 5x5 about 7 weeks ago. I have started out with a completely empty bar (20kgs) and moved up to the following: Squat 105Kg, Deadlift 102.5Kg, Bench 62.5Kg, OH Press 55Kg, Row ...
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1answer
470 views

Squats preventing shoulder impingement healing? [closed]

I’ve been rehabbing a case of shoulder impingement for several months now… I've had a couple visits to the physio since being injured and it feels like it is almost better. Originally I couldn’t do ...
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2answers
411 views

Squats: point feet forward and externally rotate hips?

I saw a physio about a year ago due to some knee problems I'd been having, and while I was there he showed me how I could adjust my form in order to squat deeper. He said for me to point my feet ...
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5answers
2k views

What's the opposite exercise to the squat?

Is there a good bodyweight antagonist exercise to the squat? In the same way the push up has the pull up or the inverted row?
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5answers
309 views

How to get rid off Squat Anxiety?

My Gym has no Squat rack so I have to do the squats with lower weights. I'm following a classic PPL program and my 5 rep maxes are: BP: 65kgx5 DL: 100kgx5 OHP: 45kgx5 Bent Over Row: 60kgx5 Squat: ...
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1answer
327 views

Can only squat extremely narrow

I'm having a lot of trouble working on my (high-bar) squat. The only way I'm able to squat to proper depth right now is with a hip wide stance, with toes pointed out very far (45 degree or even more). ...
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1answer
114 views

Why does one swing the arms backwards in a Hindu Squat?

In general, for bodyweight squats, the instructions are usually to bring your hands in front of you as you go down to counterbalance that your bodyweight is behind your feet. Hindu Squats operate the ...
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2answers
152 views

Squats for lower back pain before

I am tall close to 6 feet.I was able to do squats with 18kg weights before like more than 6 months ago and replaced it with running then i left doing exercise for legs.but one day i accidently used ...
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2answers
531 views

Is doing squats using a rack with rails defeating the purpose?

I moved recently and the gym here doesnt have a free standing squat rack. Instead it has one of these racks with rails http://cdn2.hubspot.net/hub/354582/file-499385451-jpg/images/Equipment/About_-...
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338 views

Combining squats and deadlifts: do deadlifts on light or heavy squat day?

Currently I'm doing 3 workouts per week: Monday, Wednseday, Friday. There's two workout templates, A and B, which simply alternate. It's basically the StrongLifts 5x5 and Starting Strength approach. ...
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1answer
1k views

I can't perform a squat without falling

I am unable to perform a squat with both feet flat on the ground. Here is a picture of the maximum depth I achieve without falling (while holding the table). I wonder if it is a problem of ankle ...
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3answers
797 views

Adding weight to one leg squats

Is it okay to hold dumbbell in right hand for right leg squats, and vice-versa (it feels most comfortable for me). Or should I use 1 dumbbell for each hand?
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2answers
976 views

Difference between 'Bulgarian Split Squat' and 'Split Squat'

I have seen the terms Split Squat and Bulgarian Split Squat used as if they refer to different exercises (i.e. in the same program) but my web searches make it seem as though they are two names for ...
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4answers
128 views

Does muscles burn fats

I am new to this site, and I am not a body builder, I am just curious about some information about fitness and muscle building. It is well known for females to have a round big butt, they should do ...
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1answer
144 views

Son is unable to squat without heels coming up and knees collapsing in [duplicate]

My son is a 15 year old competitive gymnast. He is being impeded by the fact that he has very poor ankle dorsiflexion. When asked to squat he can barely squat down. If asked to go further down, his ...
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1answer
115 views

Improve ankle dorsiflexion for full squat

I've been trying to do a full squat, heels on the ground, for a while. It's become apparent that my ankle dorsiflexion is the weak link in the chain - my hip mobility is good, thigh strength OK, back ...
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2answers
114 views

How to do the 20-rep-Squat routine? [closed]

My name is Malek and I have recently purchased a Squat Cage, Barbell, and Weights. I have done weight training before but have not in 7 months.I would truly like to get back into it. I have started a ...
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3answers
230 views

is the squat a complete exercise for the legs?

This week I am starting a program of squats twice a week - Mondays and Thursdays. They will not be heavy squats, but a volume training. 10 sets of 10 reps with 100-110 Kg Squats in this case, are ...
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2answers
12k views

Deadlift and Squats for Scoliosis

I have scoliosis and also going to gym at least 2 times in a week. For 2 years all my gym coaches said me "deadlifts" and "squats" are not suitable for scoliosis because it's pressing the back too ...