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Squats - of the gym kind
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By (user no longer on site) OP
over a year ago
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I seem to have trouble doing squats in the gym, the whole movement feels uncomfortable and when squatting to correct depth, I don’t feel that stable irrespective of weight on there (tried bare feet and wider stance but still no good).
I can deadlift, bench, press reasonable amounts but struggle with squats.
Leg press not a problem but don’t get the same workout as squats.
Anyone have this issue or know ways to improve? |
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This is the last question I’d ever thought I’d be answering on Fab, but there you go.
I’ve got joint issues just now and I struggle to do squats because it’s painful. I see a personal trainer (he’s 22 with an arse like a peach in a pair of tights) and he suggested that I use a step behind me and sit down then up on that. Means I can control the depth of the squat more easily and gives me some stability.
And if your whole post was a euphemism for something else, sorry    |
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By (user no longer on site) OP
over a year ago
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"This is the last question I’d ever thought I’d be answering on Fab, but there you go.
I’ve got joint issues just now and I struggle to do squats because it’s painful. I see a personal trainer (he’s 22 with an arse like a peach in a pair of tights) and he suggested that I use a step behind me and sit down then up on that. Means I can control the depth of the squat more easily and gives me some stability.
And if your whole post was a euphemism for something else, sorry "
Thanks for the reply....definitely not a euphemism! I wondering if it’s a balance thing |
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By (user no longer on site)
over a year ago
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What about hack squats?
Can't you get someone to spot you? It's may be something as simple as a balance thing, having a spotter woukd just give you that bit of confidence perhaps. |
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By (user no longer on site)
over a year ago
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Correct posture is incredibley important when performing squats
Ask an instructor in your gym for some advice, or even observe others and either copy their techniques or ask them for advice.
Most regular gym goers are happy to pass on advice |
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By (user no longer on site)
over a year ago
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"Thanks All 
I have a PT and he does spot me, but he is wondering why I seem to be so wobbly doing squats even with just 40kg on it.
"
I see your tall but do you have longs legs? It may just be worth trying with just a bar? Sort your balance out, maybe something simple? And seriously try it with your eyes closed! |
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By (user no longer on site)
over a year ago
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If your PT doesn't know how to fix your squat then I suggest your PT is shit.
No way to comment without seeing you squat really, however I'd put money on it being either a mobility of flexibility issue. Work on your ankles and hip
Mobility |
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"Correct posture is incredibley important when performing squats
Ask an instructor in your gym for some advice, or even observe others and either copy their techniques or ask them for advice.
Most regular gym goers are happy to pass on advice "
It would be rather hard to give good advice in text over the web .
The difference between good and bad form can be very subtle
Thus you need someone who knows to watch you and advise you .
Not everyone is biomechanically suited to squats , again you NEED to be observed by a competent person
I have two bits of advice
Drive through your heels and
Avoid lumbar spine flexion (forward curve of lower spine)
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By (user no longer on site)
over a year ago
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"Maybe worth a couple of sessions with a PT? They might be able to advise and help.
I’d recommend mine but you aren’t local! "
I’d definitely recommend this - they’ll be able to advise and help you work on your technique. Pushing your bum back and out should be the very first move of a squat, almost over-excentsiate it, and the rest will follow. A bit of scrutiny from a PT on the hinge movement at your hips should really help you |
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By (user no longer on site) OP
over a year ago
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Thanks All.
You may, have hit something on the ankles and balance. I’ve had a few cortisone shots in them over the years from sport, they’re not in the best of shape.
PT is pretty good, technically I’m doing it right, but I wobble at the bottom of the squat which is what’s making him and me scratch our heads.
Might do some work on stabilisers and ankles to see if that helps
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By (user no longer on site)
over a year ago
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"Thanks All
I have a PT and he does spot me, but he is wondering why I seem to be so wobbly doing squats even with just 40kg on it.
"
Are you warming up and stretching fully before attempting?
If you're doing everything right and you're still struggling with it stop because if there are areas of the body over-compensating to assist the squat due to balancing/mobility issues you can do some permanent damage. It's hard to know what's going wrong without seeing you squat so my advice would be to cease the activity for the time beung and seek professional advice. |
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Our hips may be out of line mine are. So when I squat I raise my right foot off the floor by placing a 1/2 inch mat under it. Might look strange but I can squat in excess of 100kg pain free using this method  |
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Due to doing full heavey squats throughout my 20s and early 30s...my knee joints and back are fooked, I can't sqaut anymore not even light weight.
I keep my qauds big by warming them up on bike for 10 mins (at a high resistance( pumping blood into them and also warms my knees up.
Then I do single leg sets on the leg press machine where I am able to keep my hands on the knee to help the joint as I push out. And with the other leg being able to remain straight while not in use, it keeps my spine straight so there's no pressure on my lower back.
If I could go back to my twenty I'd swerve sqauts all together and just have done what I do now.
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By (user no longer on site)
over a year ago
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Could be your not engaging your core when you reach the bottom
Or you favour one leg more than the other
2.5 plate's under each heel might give you more stability and help with driving out with your heels
Maybe your going to low. try seated squat's hack squats or front squats as an alternative
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down. "
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down. |
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By (user no longer on site)
over a year ago
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down."
I think you'll find you're incorrect. My squats and spine position are just fine. |
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Without seeing your squat form I can only give suggestions and not definitive answers.
Possible issues could be knee/ pelvic/ ankle stability issues.
You may have a weak core and quads.
If you were my client I would be using a box to help you gain depth slowly but to also help work the kinetic chain in aiding your explosive upward movement |
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine."
What weight you squatting? |
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By (user no longer on site)
over a year ago
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine.
What weight you squatting?"
Why is that important?
The fact is you are wrong. |
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By *irginieWoman
over a year ago
Near Marlborough |
So here’s what my body pump instructor yells at us for 6 minutes of squat track hell. He’s a fucking demon and only squats 30kgs (which on multiple reps for 6 or so minutes is a killer). but I guess he’s yelling and doing about 20 classes a week.
Straight back.
Bum back
Head up
Weight through your heels
Check you can see your feet not just your knees.
Feet shoulder width apart
Less weight til you get the move right
Upward movement comes from your arse not your knees.
V x
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine.
What weight you squatting?
Why is that important?
The fact is you are wrong."
Lol wind your neck in, only asking what weight you lift. I never look forward or down whilst squat alway up. All the guys and girls in my gym must be doing it wrong then. |
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By (user no longer on site)
over a year ago
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Ive done squats with a bench behind me
My heels are against the bench and I squat until my bum hits the bench
It makes me feel alot more secure
Have you thought about doing squats with Kettlebell rather than the bar
Just until you find your footing with squats |
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By (user no longer on site)
over a year ago
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine.
What weight you squatting?
Why is that important?
The fact is you are wrong.
Lol wind your neck in, only asking what weight you lift. I never look forward or down whilst squat alway up. All the guys and girls in my gym must be doing it wrong then. "
Calm down.
If they're looking up to the ceiling they are doing it wrong, it's a common mistake.
Plenty of videos on YouTube from world class powerlifters will tell you looking straight ahead or slightly down.
Looking up puts compressive stress on your upper spine/discs, causes hips to come forward too soon plus a few other issues.
260kg max fir your info |
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By (user no longer on site)
over a year ago
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"Without seeing your squat form I can only give suggestions and not definitive answers.
Possible issues could be knee/ pelvic/ ankle stability issues.
You may have a weak core and quads.
If you were my client I would be using a box to help you gain depth slowly but to also help work the kinetic chain in aiding your explosive upward movement "
Love Box Jumps |
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine.
What weight you squatting?
Why is that important?
The fact is you are wrong."
Well actually
You are right that weight is irrelevant
You are right that you are comfortable looking where you look , as long as your spine does not flex! However good advice for most to avoid lumbar spine flexion is t
To look upwards which will NOT negativey affect anything
You are experienced enough to know your body and safe lifting limits, that is different than giving advice for good safe form x |
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"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine.
What weight you squatting?
Why is that important?
The fact is you are wrong.
Lol wind your neck in, only asking what weight you lift. I never look forward or down whilst squat alway up. All the guys and girls in my gym must be doing it wrong then.
Calm down.
If they're looking up to the ceiling they are doing it wrong, it's a common mistake.
Plenty of videos on YouTube from world class powerlifters will tell you looking straight ahead or slightly down.
Looking up puts compressive stress on your upper spine/discs, causes hips to come forward too soon plus a few other issues.
260kg max fir your info"
Ok
Heard them steroids make you angry. |
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By (user no longer on site)
over a year ago
|
"Due to doing full heavey squats throughout my 20s and early 30s...my knee joints and back are fooked, I can't sqaut anymore not even light weight.
I keep my qauds big by warming them up on bike for 10 mins (at a high resistance( pumping blood into them and also warms my knees up.
Then I do single leg sets on the leg press machine where I am able to keep my hands on the knee to help the joint as I push out. And with the other leg being able to remain straight while not in use, it keeps my spine straight so there's no pressure on my lower back.
If I could go back to my twenty I'd swerve sqauts all together and just have done what I do now.
"
Just keep doing it
 |
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By (user no longer on site)
over a year ago
|
"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine.
What weight you squatting?
Why is that important?
The fact is you are wrong.
Lol wind your neck in, only asking what weight you lift. I never look forward or down whilst squat alway up. All the guys and girls in my gym must be doing it wrong then.
Calm down.
If they're looking up to the ceiling they are doing it wrong, it's a common mistake.
Plenty of videos on YouTube from world class powerlifters will tell you looking straight ahead or slightly down.
Looking up puts compressive stress on your upper spine/discs, causes hips to come forward too soon plus a few other issues.
260kg max fir your info
Ok
Heard them steroids make you angry."
Aah, another widely spread misconception. |
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By (user no longer on site)
over a year ago
|
"Also look up at the ceiling whilst squatting, this keeps back straight.
Shouldn't look up at all, straight ahead or slightly down.
Bollocks your squatting wrong then, slightly down ? Your spine curves if you look down.
I think you'll find you're incorrect. My squats and spine position are just fine.
What weight you squatting?
Why is that important?
The fact is you are wrong.
Lol wind your neck in, only asking what weight you lift. I never look forward or down whilst squat alway up. All the guys and girls in my gym must be doing it wrong then.
Calm down.
If they're looking up to the ceiling they are doing it wrong, it's a common mistake.
Plenty of videos on YouTube from world class powerlifters will tell you looking straight ahead or slightly down.
Looking up puts compressive stress on your upper spine/discs, causes hips to come forward too soon plus a few other issues.
260kg max fir your info
Ok
Heard them steroids make you angry.
Aah, another widely spread misconception.
"
Do you even lift |
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By *imiUKMan
over a year ago
Hereford |
As others have said, you need someone to look at your squat - squatting correctly is different for different people. People have different quad/calf lengths, hip widths etc which affect the mechanics of the movement.
There are commonly used cues that help most people (spread the floor with your feet as you drive, push through the heel, look ahead etc) but they don't work for everyone. |
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"As others have said, you need someone to look at your squat - squatting correctly is different for different people. People have different quad/calf lengths, hip widths etc which affect the mechanics of the movement.
There are commonly used cues that help most people (spread the floor with your feet as you drive, push through the heel, look ahead etc) but they don't work for everyone."
Exactly , I'm a little concerned at the ops trainer not seeing the problem
To me it seems the op is trying to lift too much (even if that is body weight ) has weak glutes or very poor glute engagement with poor ankle flex
But without seeing I can't be sure , but any competent trainer should be able to assess the problem |
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By (user no longer on site)
over a year ago
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I would suggest seeing an msk physio.
I had difficulty with my squats which were down to a few issues- tight piriformus, weak glute mede, tight calf restricting ankle. Answer was foam rolling, ball rolling, lots of mobility work and stretching, lateral hip work, box squats and initially raising heels.
You need to really have a proper answer about what is going on so you can make sure you are going to improve things and not risk injury. |
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By (user no longer on site)
over a year ago
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"I seem to have trouble doing squats in the gym, the whole movement feels uncomfortable and when squatting to correct depth, I don’t feel that stable irrespective of weight on there (tried bare feet and wider stance but still no good).
I can deadlift, bench, press reasonable amounts but struggle with squats.
Leg press not a problem but don’t get the same workout as squats.
Anyone have this issue or know ways to improve? "
Is your spinal cord aligned properly ? You may have curvy backbone |
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I did look up Jeff Cavaliere of Athlean X. He gives great tips on a variety of exercises. I myself did have a problem hitting the depth required when using the barbell. Had to use lighter weights just to get the form right. |
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I'd suggest doing squats with zero weight or extremely low, so that you perfect the form. If your balance and flexibility is lower grade than you'd like, target those as well as core strength, via a separate plan. It's better to repeat great form, than form where there's an issue. Only move up from lower weight with higher reps when your form is great. Always warm up properly and also ensure your stretching is sufficient and high quality. Men often have limited their flexibility and range as well as rushed to heavy weights at the expense of not achieving the gains that they could have, from fuller range sets with great form.
You may also find that some physical body therapy could help support your goals. I'm free. Your PT ought to be able to observe and diagnose what's limiting you, so it's puzzling, as it's part of the job. |
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