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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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9 votes
6 answers
37k views

Is it normal when starting squats to not have flexible enough ankles?

I've read a lot lately that if I want to build a lot of strength and start thinking seriously about putting on some size that I should use squats as a core workout. I'm only 65kg (143 pounds) and have ...
Marty's user avatar
  • 1,936
9 votes
6 answers
18k views

Exercises that can replace squats?

I've got a friend that's somewhat interested in doing Stronglifts, but for personal reasons she's utterly terrified of tearing up her knees from doing squats. I've tried to convince her otherwise but ...
DForck42's user avatar
  • 1,007
9 votes
2 answers
3k views

What is the key to avoid injury when squatting with your body weight?

After seeing the suggestions about sport/exercise which are less stressful, or even good for my knees, I chose squatting. From the suggestions, it can be done with minimal space and equipment at my ...
lamwaiman1988's user avatar
5 votes
3 answers
8k views

What are some good stretches to help with squatting?

It seems a lot of form problems with the squats are caused by inadequate flexibility - I think mainly in the hamstrings and also the shoulders. What are some good stretches that can be used to ...
Mongus Pong's user avatar
  • 1,441
29 votes
5 answers
181k 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 ...
user avatar
27 votes
4 answers
2k views

Shoes for Weightlifting

What shoes have you found to be most effective for exercises like squats and deadlifts etc.?
Curtis's user avatar
  • 483
24 votes
6 answers
142k views

Persistent mild knee pain due to squats - push through or stop?

Over the last 2 months or so of doing heavy squats (200 lbs - 262 lbs) I've frequently had pain in my knees. During the last 2 weeks, it's been especially persistent and seems to be mostly in my left ...
Joshua Carmody's user avatar
5 votes
2 answers
2k views

What are some good 5x5 programs I can follow?

I'm looking to start a 5x5 program because I've heard that there are great benefits for beginners just starting to get into weight lifting. What are some good programs, and how can I pick the one that'...
whoabackoff's user avatar
4 votes
2 answers
3k views

Preventing upper back from rounding while squatting

My current bodyweight is 65kg and I am doing StrongLifts 5x5 for past two months. I am stuck between 70-75kg squat. Until 65kg squat it didn't matter much how my form was. I know that, I used to ...
claws's user avatar
  • 680
38 votes
8 answers
12k views

How deep should a squat be?

Recently, I've read some articles that suggest that you should go below 90 degrees. On the other hand, I've talked with a trainer in my gym, and he usually places a bench behind him so that he ...
Janis Peisenieks's user avatar
16 votes
6 answers
23k views

Effect of squat and dead lift on long distance running

I've primarily been a long distance runner, but I have recently started incorporating swimming and upper body exercises into my weekly exercise program. My latest addition is compound exercises like ...
user avatar
16 votes
1 answer
7k 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 ...
Kinka-Byo's user avatar
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13 votes
3 answers
14k views

Light-headedness after squats

My final set of squats has me going until I can do no more. I usually stop when I feel one more rep may or may not might be possible, but it's going to totally wipe me out trying. I usually sense that ...
jontyc's user avatar
  • 1,959
10 votes
5 answers
26k views

Dangerous to use barbell squat without padding?

Are you supposed to use foam padding on the bar when doing barbell squats? The answer seems inconsistent even from the same professional bodybuilder. I've seen Arnold Schwarzenegger sometimes go bare ...
JoJo's user avatar
  • 7,257
7 votes
3 answers
25k views

I'm not sore after doing squats. Am I doing something wrong?

I used to squat once, sometimes twice a week and I would get DOMs and soreness everytime, in my glutes, quads and other little muscles in those areas, it would hurt to sit and walk... I have decided ...
user2405469's user avatar
6 votes
2 answers
27k 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 ...
Morgan Rose's user avatar
4 votes
1 answer
161 views

Max reps, boredom and carpet-burn

Is there any consensus on the maximum number of reps you should perform, before rotating? Curious as I find I get bored, or start to get say carpet burn (sit-ups), if the number exceeds a hundred. ...
arober11's user avatar
  • 1,185
3 votes
1 answer
442 views

How do I get a four foot butt?

This article says these twins do 2000 squats per day. I'm up to 75. I squat straight down, then straight up, even holding a 5 lb weight behind my back. My jeans only feel tight around my thighs. What ...
Chloe's user avatar
  • 133
2 votes
1 answer
150 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 ...
Kinka-Byo's user avatar
  • 1,741
14 votes
3 answers
7k views

I missed a Starting Strength workout and squats are getting intense - should I change my schedule?

As recommended by SS (Starting Strength) I am running workouts A and B, alternating every other day. However, with only a two day break in between squats I feel like I haven't fully recovered most of ...
Moz's user avatar
  • 1,160
13 votes
2 answers
8k views

Leg exercises that complement squats?

I believe in balancing the amount of exercise that I give to each muscle group, but recently it occurred to me that my leg muscles might be imbalanced. More than anything, squats are the number one ...
Moses's user avatar
  • 5,880
11 votes
2 answers
2k 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 ...
Luciano's user avatar
  • 485
10 votes
3 answers
4k 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 ...
Susp1cious's user avatar
6 votes
4 answers
5k 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 ...
JMan's user avatar
  • 419
5 votes
1 answer
7k views

Squats vs Stairs - Whats the difference?

Why is it that when I squat (400lbs) I can do all of my sets with no ill after effects. Even one legged squats (up to 200lbs) cause me no problems other than maybe DOMS. When I climb stairs I find ...
DustinDavis's user avatar
  • 1,455
5 votes
3 answers
1k views

barbell squat wrist problems

One of the aspects that the Starting Strength book emphasizes a good deal is that the wrists should be straight when doing the squat (see point 3, as well as the wrists of the guy in all the cartoons ...
eykanal's user avatar
  • 1,383
5 votes
2 answers
12k views

Strange mark on shoulders after squatting

I was in the gym yesterday doing a relatively light session which included squatting on the smith machine. It was only about 130kg and I done about 3 sets of 8 reps. I woke up this morning with an ...
Lloyd Powell's user avatar
4 votes
2 answers
2k views

Is ass to grass squat natural or a learned behaviour?

I can squat ass to grass, even lower, rest in a squat position with a barbell resting on my clavicles and chest and It is quite common for people in the gym to be able to relax in a squat position. ...
Squat's user avatar
  • 41
4 votes
1 answer
28k 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 ...
Marty's user avatar
  • 1,936
4 votes
1 answer
853 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 ...
Kinka-Byo's user avatar
  • 1,741
4 votes
1 answer
2k views

Is it Necessary to Make Noise While Deadlifting Or Wear A Belt

Background I've been deadlifting for about a year at home and have managed to have a 1RM of 405 lbs (more than twice my body weight). Because I had no intention of disturbing my downstairs neighbors, ...
Kneel-Before-ZOD's user avatar
4 votes
2 answers
2k 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 ...
Ekaen's user avatar
  • 339
3 votes
4 answers
2k views

Why is it easier to lift weight using a belt?

As question states, I can life a lot more on deadlift and squat by using a belt to brace against, why? Is it cheating?
John's user avatar
  • 6,982
3 votes
2 answers
2k views

My back goes horizontal (forward) when squatting

When squatting, my back is too horizontal (forward). The bar goes forward of my toes. What should I do to correct this? Is it due to not keeping my lumbar tight enough? Also: I haven't checked ...
S. Robert James's user avatar
2 votes
2 answers
813 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 ...
Kinka-Byo's user avatar
  • 1,741
2 votes
2 answers
511 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.
Andy's user avatar
  • 3,717
2 votes
3 answers
376 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)...
RoundHouse's user avatar
2 votes
2 answers
20k views

How does the angle of the squat machine affect muscle activation?

I've seen incline, decline, and horizontal squat machines at the gym. Does each one activate different muscles or are they effectively the same?
JoJo's user avatar
  • 7,257
2 votes
3 answers
3k views

Squats technique flat feet

When I'm doing squats my knees go forward further than my toes. Also when I'm standing up I tend to move weight more towards my toes. I was told that this technique is wrong but it seems like I can't ...
Herokiller's user avatar
2 votes
3 answers
10k views

Substitute for squats and squat jumps that put less stress on knees

Are there exercises (or sequences of exercises) which work the same muscle groups as regular squats or squat jumps with comparable intensity, but which put less stress on the knee (are safer for the ...
Sarah's user avatar
  • 1,787
1 vote
1 answer
108 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....
RoundHouse's user avatar
1 vote
1 answer
3k views

squatting barefoot, bad reputation for gym! [closed]

today I was going to gym, I had running shoes and I knew that squatting in running shoes is not recommended. So I went barefoot then after my squat finished one of the gym folks came and told me that ...
omidh's user avatar
  • 141
0 votes
1 answer
84 views

How wide should the distance between my elbows be for the zercher squat?

It seems so you can go as wide as you want in the elbow distance provided that you make the distance between your feet as wide as possible. So, what is the ideal width between elbows? I find keeping ...
Babu's user avatar
  • 1,481