Training & Nutrition - Would someone be willing to see if I am doing squats right?
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I have had knee problems for the last year and one recommendation of my PT was that I do squats to address the strength imbalance in my legs. I have heard a lot about how squats can hurt the knees if not done right and so I am a little spooked. I have read some articles and seen some videos about proper form, but I was wondering if there is anyone on here with sufficient knowledge who would be able to watch my form and let me know if I am doing it right. If so, I could send you or post a link to a video.
Thanks in advance.
05-05-10, 01:19 PM
Sure- your call, either post here or send me a PM.
05-05-10, 03:59 PM
You can send me a PM.
A few things to look out for:
1. Make sure your knees follow the line of your foot. (Keep knees over the feet).
2. Make sure your not letting your knees drift too far forward.
3. Have you considered using knee wraps for support & safety?.
4. Try different stances. Switch between a narrow (hip width) stance with toes straight forward and a wider (Shoulder width) stance with toes angled out slightly. The narrow stance seems to focus more on your quads and glutes.
5. Try different alternatives: http://www.exrx.net/Lists/ExList/HipsWt.html#anchor169231
The Power Squat by Tom McCullough MEd., MSS
05-05-10, 04:08 PM
Better Glute Alternatives...
Early in 2009, I was trained by Noraxon to use their Myotrace 400 and Clinical Application Software, a system that measures and records the muscular activity of exercises via a process known as electromyography, or EMG.
In order, the hip extension exercises with the highest glute activation are the kneeling squat (67%), deadlift (55%), sumo deadlift (52%) and Zercher squat (45%).
• In order, the hip hyperextension exercises with the highest glute activation are the single leg bent leg reverse hyper (122%), hip thrust (119%), pendulum quadruped hip extension (112%), bent leg reverse hyper (111%).
Another great article (& plenty of eye candy). :thumb:
05-05-10, 11:40 PM
What, exactly, is the imbalance?
05-06-10, 07:44 PM
In this video below, Bret Contreras uses EMG to evaluate which lower-body strength exercises are the best at recruiting specific muscles in the legs and hips. You have got to check this video out!
05-07-10, 09:25 AM
Be happy to, send me a pm
Guys, thanks for all the offers. I clearly did something wrong because one of my knees has been hurting quite a bit since I did the squats on Thursday (still hurting). I am going to wait to try again until it feels better.
05-12-10, 10:00 AM
1. Check out bodybuilding.com for videos and articles.
2. See if your local library has vidoes put out by the Westside Barbell Club. They have an excellent (and very old) VHS about squats and other leg exercises.
Search for Squat RX on youtube. There is a whole series of videos on squatting.
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