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 Women's Discussion Board
 Proper Squat Form for a Women?
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| Author | Topic: Proper Squat Form for a Women? | ||
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Amateur Bodybuilder 
Posts: 57 |
Can anyone tell me the proper squat form for a women. A pro from my gym (women), told me to never squat flat footed, to always put my heels on a 2 x 4 or a weight. Always elevate my heels. She said that if you don't you will widen out on the sides instead of hitting the glutes. I have done this for years, seems to work, but wanted some other opinions on this. ------------------ quote:    | ||
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Elite Bodybuilder 
Posts: 817 |
I squat flat footed, ass to the floor baby!!!! LOL...But seriously, i think that the wider you put you stance the wider it'll make you grow in the toosh department. I give about a foot of space between my feet...if you put them wider, you'll notice that you can lift more weight, but i was told that standing like that results in the big toosh...Just my $.02! ------------------  | ||
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Freak 
Posts: 1860 |
I used to put something under my heels to elevate them..but that just took pressure away from my legs and put it on the calves..plus i didnt get as flexible in the calves as i needed to be..ass to the gound baby. ------------------ "...damn you for not giving my TEST" - Metallica "After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest "Lets put some weight on the bar.." - Shawn Ray "IT DOESN'T MATTER" - The Rock  | ||
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Elite Bodybuilder
Posts: 1105 |
When I squat, I go ass to the ground & back up no matter what my stance is....If I am looking to target my front quad region, i will keep my stance about shoulder width apart, when I am looking to target the inner thigh- ham - glute area, I will keep my feet wider, toes pointing a bit more out- that really hits hard....I feel the deeper I go the more I hit my glutes....as far as the weight under the heels- tried that- works good for stabilization, nothing you couldnt live without. | ||
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Novice 
Posts: 8 |
I squat with my feet flat on the ground. I have never done it any other way and it gives your glute great results! And of course squat DEEP! | ||
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Amateur Bodybuilder
Posts: 164 |
Form for a female is no different than form for a male. Putting something under your heels can cause more pressure/shear to be placed on your knees (ie, this is bad). If you have problems squatting with feet flat on the floor, it's probably due to flexibility. ------------------ | ||
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Elite Bodybuilder
Posts: 736 |
I squat flat footed...my ass has in fact shrunk... ------------------ | ||
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Amateur Bodybuilder
Posts: 296 |
I go flat-footed, but I get way too much emphasis in the hams/glutes when I go to the floor. So depending what needs attention..... but nonetheless, always flat-footed. ------------------ | ||
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Moderator 
Posts: 1150 |
I have always gone flat footed and another thing... get some flat shoes. An inch of cushion from some "air flotation" shoe is NOT what you need. I do both sumo style an narrow squats. Sumo really hits my inner and the narrow hits the quad. I don't always go "to the floor" as I do not want my butt to be any bigger than it is already - parallel is good for me on the narrow squats. This also keeps one from "bouncing" the bottom and reduces the stress on the knee. Sumo I will go deep, and make sure you point them toes and knees out. For some variaton try the front squat to target that quad! ('O course the sissy squate is hell too!) | ||
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Moderator
Posts: 547 |
I've also always aquatted flat-footed. I go at least paralell, just a hair deeper. I've been told that if you go too far you hyper-flex your knees which is not particularly good for them. I've done front squats, hell w/o a spotter as the bar tends to roll forward when your arms are tired. Sissys ...love 'em. So nice to giant/super set them w/leg presses and/or lunges, etc. Sumos - I've not done, but they sound like fun ...... OK so I'm twisted! [This message has been edited by bikinimom (edited August 18, 2000).] | ||
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Elite Bodybuilder
Posts: 1105 |
yeah lobo theose front squats on the smith rack really burn the hell out of the quads......
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Elite Bodybuilder
Posts: 701 |
I've only squatted with raised heels for the last 5 or 6 years (due to an ankle injury). I find it targets the quads much better than when I used to be able to go flat footed. It's also less strain on my back. As yet (touch wood) I haven't had any knee problems. And I don't think my bum is too big. Of course it's bigger than I would like it (as are my quads) but that's all part of the game. It's all good, just squat however you feel comfortable. |
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posted August 18, 2000 12:27 AM