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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5 votes
2 answers
103 views

L5-S1 level sciatica -> attempt to squat, but cannot keep heels on the ground. Worth continuing to try?

60yo male, 176kg. Had L5-S1 protruded disk problems in my 40s - fixed with physical therapy. Then again around my 50s - same fix as before. Hit me again in my late 50s, this time with no relief from ...
2 votes
7 answers
476 views

Knee pain when squatting [closed]

I have mild knee pain in my left knee only whenever I have a small break in form when doing any squat type exercise (ie, my knee goes past my toes when my feet are flat on the floor). When in proper ...
4 votes
1 answer
831 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. ...
14 votes
1 answer
2k views

What causes me to lean forward on a barbell squat?

Recently I have been looking at my squat form and notice that I always bend forward too much such that my head is past my knees. When I try and correct myself to have head and knees aligned, it's just ...
0 votes
0 answers
19 views

What is the Difference in Movement between Dumbbell Squats and Dumbbell Deadlifts? [duplicate]

When searching on YouTube for the correct execution of dumbbell squats and dumbbell deadlifts, several videos show a nearly identical motion sequence. However, some practitioners have the dumbbells in ...
6 votes
6 answers
9k 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?
3 votes
2 answers
97 views

Why knee and hip torques in Squat are always referred to the midfoot line?

The knee and hip moment arms are, in Squat, always evaluated with respect to the midfoot line. This choice is not obvious for me. In fact, the midfoot is just the point where the centre of gravity of ...
1 vote
1 answer
110 views

Why not pushing the knees out of the toes in Squat?

there is lots of information on the web about feet and knees out in Squat. Firstly, I'd like to summarise it here to make it clear. As explained here by Athlean X, in the Squat: a bit of external ...
3 votes
1 answer
44 views

How do you incorporate/interpret velocity data for a workout?

During a recent squat session I tried out a bar tracking app and unexpectedly it also provided a bunch of velocity data for the set. I know that velocity based training is a thing but I always thought ...
0 votes
0 answers
215 views

High-Bar Back Squat being easier than Bodyweight Squat

As difficult as it may seem, I'm able to keep a more neutral spine and feel a better balance in a high-bar back squat (and with sufficient load, obviously not so heavy to worsen my technique) as ...
12 votes
2 answers
7k views

Gym Etiquette: Is it bad to hog a squat rack?

I'm currently doing a workout program involving squats, overhead press, deadlifts, and curls. All of this is done with a barbell and squat rack. However it means I'm now using the rack for 30-40 mins ...
2 votes
2 answers
233 views

How much important it is to keep a neutral spine during heavy squat and deadlift?

Keeping a neutral spine have been traditionally considered a must in lifting exercises, especially heavy ones like Squat and Deadlift. The reason I've always been told is that it evenly distributes ...
2 votes
4 answers
70 views

Squats - Ankle Tightness

I've always had pain in the back after doing squats and realized that I have tight ankles and this results in butt wink when doing them. I've come across with a little hack; putting small plates under ...
2 votes
1 answer
171 views

Dumbbell deadlift vs. squats

I'm fairly new to heavy lifting. I've been working out at home with adjustable dumbbells (my only equipment). Working out 3 times/week, among the exercises I've had recommended are deadlifts and ...
16 votes
1 answer
5k views

Why is "squatting the deadlift" bad?

In this article the author explains why squatting the deadlift (i.e. deadlifting with a too upright posture) is bad. He writes: This in turn both creates unfavourable leverages that cause more ...
5 votes
2 answers
1k views

How much weight should we place on our heel and how much in our forefoot during squat?

it is known that the best feet setup for squat is the so called tripod stance, which wants you place your weight in three points of the foot: Base of pinky toe Base of big toe Heel My question is ...
3 votes
1 answer
422 views

Which is the proper shoulder-blades setup for front squat?

In high-bar back squat it is good to have retracted and elevated shoulder-blades in order to create a pad in the upper traps that allows us to keep the barbell in a stable position. Now, what about ...
4 votes
1 answer
185 views

Bio-mechanical analysis of squat: torque on the knee and on the hip

There are many biomechanical analyzes of the squat on the web, but there are lots of things are not clear for me. Let's consider for instance a high-bar back squat. An analysis is provided by this ...
3 votes
2 answers
417 views

Why should the knee point outwards in squat?

it's known and written everywhere that knee valgus in squat is bad. But I still haven't found a mechanical explanation of this, and even the best knee setup is not clearly described by most guides (...
5 votes
1 answer
75 views

Can you determine if imbalances are muscular or mechanical?

Yesterday I tried out a new exercise, the Hatfield Squat, and then further to the Hatfield split-squat. I really noticed a difference between the two sides when doing the split squat. With my left ...
3 votes
3 answers
158 views

How to balance when doing pistol squats?

I have been doing pistol squats the last few weeks and I feel that my lack of balance is keeping from progressing. I want to find a way to focus only on muscle strength and not balance, what are some ...
1 vote
1 answer
115 views

How can we be in balance while performing the barbell hack squat?

Unlike conventional squat and deadlift, in the barbell hack squat the barbell won't be over our midfoot. How can we balance properly? I've seen also that some people start with the barbell on a ...
2 votes
2 answers
256 views

Is it normal to zercher squat 3 times less than one can back squat?

I've done a set of 180kg x 5 lowbar backsquat today (hip crease below knee), and decided to follow up with zerchers. I could not do more than 3 reps with 100kg, and ended up doing 3 sets of 60kg x 4-5 ...
5 votes
2 answers
33k views

Deadlift and Squats for Scoliosis [closed]

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 ...
2 votes
1 answer
2k views

Why should we put our feet forward in Smith Machine Squat?

Here (and elsewhere) this statement is written about the difference between a standard barbell squat and a smith machine squat: One major difference between the barbell squat and the Smith machine ...
1 vote
0 answers
124 views

What is the perfect Squat depth and tempo? [closed]

I have been lifting for 3 years managed a 170kg/375lbs squat with belt and low bar. Now I wish to start over with my squat and perform it high bar. My question is what is the best depth for the squat (...
1 vote
0 answers
208 views

Strange Lower Back Tingling [closed]

This may be piriformis syndrome, but according to the article from squat university it’s not, because the twisting motion and hyperextending motion cause the tingling. Yesterday, I did beltless front ...
2 votes
2 answers
5k views

What is the effective weight of the bar when I'm doing a landmine squat?

When I'm doing a landmine squat the bar weighs 20 kg. As it is pivoted in the corner of the room the effective weight of the bar must be less than its 20 kg but it must contribute something to the ...
1 vote
1 answer
132 views

Which is the proper final position in squat?

I struggle with understanding which is the proper final position of squat. Here this position is proposed: It's written that it's crucial to: lock the knees (i.e. having straight legs) lock the hips ...
2 votes
0 answers
3k views

Neck discomfort after Overhead Press - is it serious? [closed]

I was doing overhead press and felt some pressure in my neck (I think I was straining my neck while I did them - weight was too heavy?). My neck was pretty sore after and I had trouble rotating it, ...
0 votes
2 answers
183 views

Low back on the way up of squat

I need some advices to understand if my low back posture is correct while squatting. Let's consider these pictures of me, referred to the way up of squat: Picture 1): I've arrived at the parallel. I ...
2 votes
2 answers
266 views

How does one lift a heavy box up from the ground?

Here are some pictures I found on how to lift a heavy box. Is this correct technique? Mainly I am trying not to hurt my lower back.
1 vote
1 answer
86 views

Plie squats done wrong?

I've been trying plie squats and wall sit ups to improve the fitness of my pelvic region. However I feel most of my pressure on my thighs a little above my knees. Am I doing them wrong?
1 vote
1 answer
87 views

Squat form check (no. 2)

Gentlemen, and ladies, I would like a squat form check, please! So here is my previous squat form check. The most important advice was that I needed to slow down my descent to consistently reach depth....
2 votes
3 answers
258 views

Squat form check: How to fix inconsistency in hitting depth and inconsistent torso angle?

Update: Here is a new form check request: Squat form check (no. 2) I would like a form check for my squats please. One major problem with my high-bar squats (I haven't learnt to do low-bar squats yet)...
0 votes
0 answers
94 views

Hip pain when doing a back squat or front squat

I have hip pain in the side of my leg when I back or front squat. It generally feels just very tight or small pain when I first start a workout cycle, and after a couple weeks the pain gets bad enough ...
11 votes
7 answers
28k views

Better for arm growth to train arms on the same day as squats?

I've read that squats and deadlifts promote overall muscle growth in the body. Does this mean that if I want to increase growth faster in, say, my arms, I should exercise my arms on the same day as I ...
1 vote
1 answer
98 views

Shrimp squats exercise

Are shrimps squats safe to perform as a main lift for the lower body? Bodyweight shrimp squats seem to be harder or as hard as weighted normal squats, so I thought about just ditching the two legged ...
2 votes
1 answer
205 views

Are squats on the tip of the feet and bending back good for the legs?

In some video, I saw a guy showing a very effective, according to him, squat technique for working out your legs at home. The technique is such: a person should bend back, pulling their hands back ...
4 votes
2 answers
285 views

Front squatting: sit 'back' or sit 'down'?

I've done plenty of front squats over the years, and a lot of those times were during PT sessions where I had a trainer to watch my form... and never really had any problems. Lately I thought I'd film ...
2 votes
2 answers
664 views

Would front squats involve lower traps?

I'm currently in need of strengthening my lower traps, but I also plan to be doing a lot of front squats (for a different reason). I'm sure front squats alone wouldn't be enough to strengthen my lower ...
0 votes
0 answers
52 views

Light-head after squats

I have been trying to get into regular exercising and started with a few reps of no-weight squats at home. I have high BMI of around 30 (though my bone-density is also high) for a reference. I did 15 ...
10 votes
3 answers
2k views

Should squats come last in a workout-plan?

I noticed that after doing squats I become very exhausted and tired, which seems to heavily affect my performance on the exercises following afterwards. Some of my collegues insist that squats should ...
3 votes
1 answer
476 views

What exercises to do for posterior chain if I have shin splints?

What exercises can I do for my posterior chain if I have shin splints? Can I squat or deadlift?
4 votes
2 answers
766 views

Squats lagging behind deadlift

My one rep deadlift max is about 50% more than for squat. I can bench almost as much as I squat. I squat best with a fairly narrow stance and always squat deep. What might explain why my squat is ...
0 votes
5 answers
173 views

During squat (front & back), is it mechanically possible to work the glutes more than the quads? How?

Title says it all. I am quad dominant. Yeah, it's bad. Trying to re-imagine myself doing some of the main exercises such as the squat, I wonder if it's possible, even for glute dominant people, to ...
2 votes
1 answer
162 views

Split squats, knees over toes?

I've been doing split squats lately, partly to help strengthen my VMO I've read in a number of places that you should track your front knee over your toes in order to place more load on your VMO. But ...
3 votes
1 answer
343 views

Efficient method to determine IPF squat depth?

This isn't a question about what squat depth is, however, so we're on the same page I am using the IPF's official powerlifting definition: [...] the lifter must bend the knees and lower the body ...
1 vote
1 answer
467 views

Wearing tights while doing squats and deadlifts

Is it healthy to wear tights while doing squats and deadlifts? I bought a pair of tights and did some squats and deadlifts, not problems at all but I am just worried whether it is healthy to do so or ...
6 votes
1 answer
464 views

Going on your toes when doing landmine squats or thrusters

When doing landmine squats or thrusters people often advise to lift the heels off the ground (sometimes called lineman squat). Like here or here Now it is often said that doing squats and thrusters ...

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