Need some tips on improving my squats

[fomjui]

It seems like everybody at the gym doesn't know what they're doing. I see a lot of people squatting and you can tell they're not doing it correctly but they still sometimes can get results anyway. I would like to make sure I'm doing them the right way. I do have prior issues with my hips and my knees so I want to make sure I'm doing proper form unlike what I see in the gym. Any tips that you can give me on how I should be planted and which angles and all that stuff?

 

[Jayne Scott]

It seems like everybody at the gym doesn't know what they're doing. I see a lot of people squatting and you can tell they're not doing it correctly but they still sometimes can get results anyway. I would like to make sure I'm doing them the right way. I do have prior issues with my hips and my knees so I want to make sure I'm doing proper form unlike what I see in the gym. Any tips that you can give me on how I should be planted and which angles and all that stuff?

Hi @fomjui

You should keep your squats both joint friendly and simple:

Plant your feet shoulder-width apart with your toes slightly turned out (between 10–30°).

For your knees you should track them in the same direction as your toes. Do not let your knees to cave inward.

Form is important to avoid complicating the issues you have with your hips and knees. Therefore, try to sit back and down like you would with a chair, and not straight down.

Make sure you maintain a neutral spine with your back. Keep your core tight and your chest up. Ensure that you only go as low as you possibly can without experiencing either hip or knee pain.

Finally, keep pressure through your mid-foot or heels, and not your toes. What's more, since you’ve had hip and knee issues, you should start light and prioritize control over depth or weight.

Hope this helps.

 

[JasonPriest]

When it comes to squatting the key is correct form. It's not about how much you do. It's about your form being the right way. Otherwise, you'll end up screwing up your knees and hips.

 

[Ulter]

I would do box squats. This really trains yourself to really engage your glutes. I think that's a big mistake a lot of guys make. They don't engage their glutes enough.

 

[Mobster]

If you sit down on a low stool you can squat. Don't over think it

 

[ROIDDERS]

Definitely keep your feet forward unless you have some sort of issue with them going on. I see too many people angling their feet and on the way down you're putting a lot of pressure on your knees.

 

[2Thick]

My advice is stay away from the Smith machine. You don't want to do squats on there. You want the bar to be able to move around freely. You don't want it to be stuck in the same spot.

 

[CEO]

Bros, the key with squats is going ass to grass. That's definitely the correct way to do it and it basically forces you to lean forward, plus keep the bar in front of you, not behind your neck.