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 Women's Discussion Board
 Question on Squat Form
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| Author | Topic: Question on Squat Form | ||
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Novice 
Posts: 9 |
I am having a bit of difficulty with squats. I broke my hip in a motorcycle accident in July, and now I have the doc's okay to be heavy in the gym. So on with the question- On a normal squat, (feet forward and slightly more than shoulder width apart)when I break parallel my heels are coming up off the ground. I have tried a "modified squat" where I put my heels in a bit, and I don't have a problem with my heels coming up off the ground when I break parallel. Does this make any sense? Does anyone have any suggestions? I thought that maybe I was leaning too far forward, but current gym rat opinion is that I am not. Thanks guys! Molly     | ||
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Elite Bodybuilder 
Posts: 1127 |
Your heels maybe coming off the ground because of some type of overcompensation of you recently broken hip. how much are you squating when your feet come off the ground? i am no doctor but i would say from the sound of it you hamstrings are too tight. Are you warming up and stretching out for at least 10 min before you squat? Did you have phyical therapy after your fall? I would also suggest reading up on Proproceptive Neromuscular Facilitation (PFN). Some of these stretches may help you in your quest for the proper squat form. ------------------ | ||
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Novice
Posts: 9 |
I always do a warm up before lifting. At least 20 minutes of cardio- usually stair master or bike. Then I stretch with all the fun stretches my PT gave me, then lift. I am not lifting that much yet, after 6 months off I have lost alot of my gains that I made. I guess what I am asking is what, if any, damage I may be doing by having my heels slightly in. The damage besides upsetting the form gods. Molly | ||
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Elite Bodybuilder
Posts: 1127 |
You might be looking at possible strains, or tears near you patella tendon (knee)if the weight was heavier or if you squat with a jerky style as oppossed to a slow smooth squat. Make sure when you are squatting that you toes are in line with you knee and that the knees are not going over the toes excessivly. ------------------ | ||
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Cool Novice 
Posts: 41 |
ARE YOU USING THE SMITH MACHINE OF BIG BAR | ||
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Elite Bodybuilder
Posts: 1095 |
Molly, I have a similar problem, but due to an ankle injury instead of hip. I have found 3 ways to work around the prob. 1) Squat with your feet much wider, toes out at 45 degrees. Just be sure, as Capt. Insano said, to keep the knees in line with the toes and don't let the knee go past your toes. If your stance is wide enough this won't be a prob. 2) Raise your heels with a board or some weight plates. This changes the emphasis of the squat a little, but is still a good exercise. 3) Don't squat. | ||
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Elite Bodybuilder
Posts: 1153 |
I'm also wondering if you've experimented with using dumbells for squats...the change in position of the weight might help. | ||
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Novice
Posts: 9 |
Sky- I am using the bar. I have never tried dumbbells for squats. Someone suggested this morning that I try a forward grip when I squat. I wil try that on Friday- no use gettin' in any hurry. Molly | ||
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Elite Bodybuilder
Posts: 831 |
Your ankle and hamstring are too tight try stretching them every day for like 15 minute and after a month you'll see a big difference. IG | ||
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Pro Bodybuilder 
Posts: 486 |
Iron god..How do you stretch your ankle?? Never really heard of an ankle stretch before... |
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posted December 18, 2000 02:53 PM