Importance of Squats

[Dawid]

I go to a local gym that has no rack to do squats so all I can do is leg Extentions and Leg Press. Would it be a mistake not to have squats in my workout at all?

[Chris]

I would argue yes, it would be a mistake to not do squats. It's not the actual squats, it's the compound exercise that trains your whole body while doing the actual squatting that you miss. You can do a range of other compound exercises though, like bent over rows, standing curls, deadlifts, straight leg dead lifts. I find when doing leg extensions that I don't work hard enough. I feel it, but I don't know that it helps me much.

You can always do lunges, step ups, or even 1-legged squats with a pair of dumbells. You don't necessarily need the rack. Oh but I see you can do leg press, that's good... yeah I've come to find that the compound exercises like squats, are what give you your useful strength, the kind you need for everday life, for hoisting things about.

All that being said, I don't do squats all that much, maybe I will next time. But be sure to do at least some compound exercises to cultivate that needed strength. Make sense?

Good luck.

[Dawid]

Thanks Chris. Yeah, thing is I'm 30 now and when I was at the age of 21 I was very well built and remember squating being one of the main reasons for serious growth of muscle in my legs. So, now that I can't do it I know that I am losing out on some very important stuff. Leg Press seems to work on different muscles than squats, so it just bothers be a lot.

I totally forgot about one leg squats... might just add that next month!

[gnash]

Originally Posted by Dawid

Thanks Chris. Yeah, thing is I'm 30 now and when I was at the age of 21 I was very well built and remember squating being one of the main reasons for serious growth of muscle in my legs. So, now that I can't do it I know that I am losing out on some very important stuff. Leg Press seems to work on different muscles than squats, so it just bothers be a lot.

I totally forgot about one leg squats... might just add that next month!

You could also do body-weight wall squats with a ball....several sets of 10 reps will hammer your legs pretty good if you do the leg press first...I hate a Smith press anyway...I agree with you on the range of motion (ROM) requirement of squats being important...

[Chris]

Originally Posted by gnash

I hate a Smith press anyway...

I find it to be totally awkward. It's supposed to help you keep form, but I find it more annoying than anything. Plus I don't like that the Smith bar doesn't weigh anything. I can't ever seem to get the weight right when I compensate for the bar. Okay, now I'm just complaining... but take that Smith rack! Who needs ya anyway!

[karma]

I was telling a co-worker this morning that I could not believe the difference that an actual squat makes over the leg press machine. I feel like I could go all day on the leg press, but not on squats. I feel the burn much more the next day.

[Sunshine]

I LOVE SQUATS just like Chris likes working out.. sorry he loves it! Hehe.

I only didn't like the Smith machine because I think I could squat lots but the weight of it on my shoulder .. ouchies! Right now at our gym there is a cool squat machine.. and I'm going to implement lunges on those balls tomorrow!

[DarleneGetnFit]

OMG I use to hate squats but we do them with the bar bell on our neck at the gym and I can def see a difference in my butt!!!! my jeans are getting baggy back there! done correctly they won't hurt the knees, you bend your hips back as to sit in a chair all the weight in your heels and sqeeeeeeeeeeeeeeeeeeeze on the way up. Love them squats! this morning in class we must of did 100 of them! OUCH xoxoox Darlene

[sladey]

best exercise ever squats, only trouble is i can't walk down the stairs without holding on to the rails afterwards, and need to sit on a cushion, so it deffinatley gives the buttocks a good workout as well.

[Sunshine]

lol totally - the pain afterwards sucks but yet it feels so good at the same time!! hehe!

[parrothead]

I always seem to hurt my knees when doing squats (I have bad knees anyway). However, after reading ya'll's threads, I am inspired to try them again.

[DarleneGetnFit]

if your hurting your knees your doing them wrong!
sit back on your heels and bend at the hips pushing your butt way back like your going to set in a chair, all weight should be on your heels xoox

[Sunshine]

yeah i have bad news too Parrot - well one bad knee.. it clicks and sharps of pain.. but I've found doing them as per Darlene, it's helped a lot. I focus more of the weight and push on my bum and my heals.. and it's helped lots! Hopefully it works for you!

[Chris]

Since so many people swear by squats, it has to be a good exercise right? This is one for me that has always felt terribly awkward. I've tried and tried but mostly gave up on doing them. Recently though I've gotten back into squats with a new appreciation. I think this thread does well to point out the benefits and I agree...
It seems now that my upper body is stronger, it doesn't hurt to support the bar on my shoulders since I can relieve tension just by lifting up a bit. I also have a stronger core now so when I squat down I don't feel like I'm injuring my back. Darlene's comments about pushing through your heels are absolutely correct. If I push through the balls of my feet, my knees get wobbly and tend to turn in, rather than coming up and down in good form. Also push through heals when doing straight leg dead lifts to emphasize hamstrings.
My point is, with so many people doing this exercise (just about every weight lifter), if it doesn't feel right, you must be doing something wrong. Anyone can do them with proper form. You can always, always, always (always) go lighter on the weight until your body is ready for more. Even if you are just squatting under your body weight, it's a good exercise. Very important for everyday strength... This might mean you have to train upper body a bit on lower body day, just to get enough strength to support the weights. But I encourage you to still do them.

Does this sound like a tirade? Not meant to be, just thinking about this and most other exercises that are very common. They shouldn't hurt. For example, I had a problem for a while when doing bench press, it would hurt my shoulder. Turns out my grip was a little too wide. It doesn't matter where I grip it now, but in the beginning it really bothered me. So what I'm saying is, don't give up on some of these really good exercises because you "think" you can't do them or because you couldn't do them in the past. If you're like me, you're doing A LOT of things you couldn't do in the past.
A lot of supporting muscles will be left out if you skip this important exercise completely.

[mygirls]

note to self.....squats at lbwo in am

[Sunshine]

hehe mygirls - tightens the tush baby..

[hockeymom]

A little trick to make sure you're on your heals....you should be able to move your toes while your doing it.

[mygirls]

Great LBWO this am.....squats and lunges included. Felt great. Hope I feel it later/tomorrow. I'm trying to change up my w/o's a bit and eating REALLY clean. Thanks all.

[jaybird]

I have never done squats in my life...sounds like I should give them a try. Is the Smith machine the way to go?

[Sunshine]

you can do smith machine, it's kinda tough if your not upper body strong - I think Chris mentioned it a little up there - you can start off with just hand weights first and squat slowly up and down. I find those squat machines are a good start if you've never done them!!!

I can see it, those sexy thighs are coming through!!!

MYGIRLS - good for you girl!!! It feels good when you know you pushed yourself to your best - I know I have to step it up a notch too this week.