Squats!

[NeonJungle]

A question I often see on various fitness forums is the proper form for squats. I've always heard (and TeamWHFN, please feel free to correct any misrepresentation of fact) that you don't want to let your knees shoot out over your toes when doing a squat move. Keep your weight in your heels, and it will help you keep the center of gravity where it should be in a squat move, sort of in the middle -- you want to be able to squat, with your tush out behind you, your knees at at 90 degree angle, and want to squeeze those glutes and ham muscles if you can.

Edited to say that the tip in one of Anna's workouts that said to "keep the weight in your heels" made all the difference.

Anyone else have tips or corrections to the above tip? TIA!

[stephanie932]

I can't remember what workout made the "lightbulb" go off for squats for me.....but what was said that with that weight in your heels, you should always be able to wiggle your toes. It's funny, because if I'm doing alot of them, I catch myself wiggling those toes to make sure my form is good.

[NeonJungle]

Me, too, Stephanie! Wiggling them helps me keep good form also.

[artistaii]

What really brought good squat form home to me was a problem with my left knee. I had to really focus on squatting using the entire musculature of the legs and glutes in order to keep (painful!) pressure off the knee. The little 'tuck' at the top of a squat is a bonus!

Liz

[LauraP]

For me the key is to start by bracing my core so that my spine is supported throughout the move and my alignment stays good. I also need to give my hip flexors a good stretch between sets because they tend to be tight; otherwise I end up recruiting the wrong muscles.

[NeonJungle]

Great tips, y'all! Thanks! I've had problems with my knees as I get older, so Liz, your post about the 'tuck" is so helpful!

LauraP, our post about bracing the core is great -- it paints a visual picture of how to achieve good form.

Thanks, y'all!

[LuckyStar]

Hi, I'm new here! I've always been taught that when squatting, you should pretend you're lowering yourself onto a chair (which of course automatically shifts your weight to your heels). Anyway that imagery definitely keeps you from bending your knees forward.

[Tarheels]

Hi, I'm new here! I've always been taught that when squatting, you should pretend you're lowering yourself onto a chair (which of course automatically shifts your weight to your heels). Anyway that imagery definitely keeps you from bending your knees forward.

That's true - it really reminds you to sit back, way back. I also like the reminder to keep the weight in my heels and lift my toes just a bit to check that. :)

Welcome, Luckystar!!!

[LoriInND]

Yep, the keep your weight in your heels/wiggle your toes tip has made the difference for me too. :)

[Redeye]

I did squats for years before it clicked with me. I FINALLY got the hang of keeping my weight in my heels and not letting my knees jut out past my toes. Working out in front of a mirror was my turning point.

But I have a question: Do you tilt your pelvis forwards or backwards? (I've tried to keep it neutral.)

In one FitPrime (Weights First, I think), Tracie says to tilt it backwards. In the TLPs, we are told to always tilt it forward.

Man, I'm confused about that. Anybody have an answer? :confused: Maybe you should vary the position?

[LuckyStar]

I think keeping it neutral is your best bet. For safety sake, you wouldn't want to tilt your pelvis too far in either direction.

[donnadonna]

I know that in the hover squat portion of Strong Bear, Tracie says to tilt your pelvis forward. I don't recall her telling you to tilt it backwards in any of the FitPrimes, but I could have missed it...

[Tarheels]

Disclaimer - this is only what I do -

But I have had my form observed and gotten tips, etc.

When I squat, and I'm pushing my rear back, I'm imagining that my pelvis does dip back, too, but my abs/core are engaged throughout, so I have never felt like I was in danger or being unsafe.

When I'm coming back up from the squat, bring it to standing, I know my pelvis tips forward, as I squeeze up to get the most out of the move. Again, my core is engaged.

Does anyone else do them this way? I was told my squat form was very good.

[Redeye]

Oh dear, now I'm confused. :confused:

I thought Tracie said (in Strong Bear) to keep the pelvis back ("the soup pours out").

And then in the TLPs she says to always keep it forward to engage the core.

When I do squats, I'm so busy pushin' that I don't really know where the heck my pelvis is. :(