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Keeping my feet flat on squats

issataseen Posts: 3 Joined: 2006/06/30	2008/03/11, 03:22 PM I have problems doing a proper squat. I read articles if all the exercise mags stating that Squats have to be done in order to get significant gains in your quads & hams. I believe it to be true but I don't seem to be able to get the proper form on my squats. Once I reach where my ham are almost parallel with the floor my heels begin to lift off the floor. I know that the scrawniest (if thats a word) part of my body is my thighs. Help
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/11, 04:05 PM 1 Take your stance out. 2 Point your toes out more. 3 Spread your knees as you descend into the hole. This will cause you to "sit" between your legs. Can you do a body weight squat without your heals coming off the floor?
corless319 Posts: 118 Joined: 2008/03/07	2008/03/11, 04:40 PM and what he means by take your stance out is instead of having your feet beneath you move them forward more just do some trial reps without weights to see where you have to put your feet. Also if you want to gain in your legs start them now DEAD LIFTS by far one of the best workouts there is. It's great look it up if you can.
Carivan Posts: 8,542 Joined: 2002/01/20	2008/03/11, 06:08 PM Your knees should not be further out then your toes. You might want to try Ball Squats against the wall with dumbells by using the ball between your back and the wall, db's by your sides. -------------- Patience, persistence and perspiration make an unbeatable combination for success. Ivan Montreal Canada (City of Festivals)
ReptilianFeline Posts: 187 Joined: 2007/08/28	2008/03/12, 07:41 AM Carivans tip is what got me started at doing proper squats. I didn't have the problem with my heels, but couldn't figure out what they ment in the instructions. The instructions seemed to me as if I would fall over backwards if I tried it, so the ball behind my back was perfect. I could go really deep without loosing my balance. -------------- ----------------------------------- Getting there... one kg at a time... -----------------------------------
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/12, 07:59 AM "and what he means by take your stance out is instead of having your feet beneath you move them forward " NO that is not what he meant. Moving the stance out refers to WIDENING the stance or moving your foot placement wider than shoulder width. -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
merrillj Posts: 197 Joined: 2007/06/28	2008/03/12, 10:43 AM The only people that move their feet forward are ones who squat in the smith machine. ============ Quoting from corless319: and what he means by take your stance out is instead of having your feet beneath you move them forward more just do some trial reps without weights to see where you have to put your feet. Also if you want to gain in your legs start them now DEAD LIFTS by far one of the best workouts there is. It's great look it up if you can. =============
merrillj Posts: 197 Joined: 2007/06/28	2008/03/12, 10:45 AM OP watch the Squat Rx videos on youtube.com. they rock. http://youtube.com/results?search_query=squat+rx&search_type=
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/12, 11:00 AM ============ Quoting from merrillj: OP watch the Squat Rx videos on youtube.com. they rock. http://youtube.com/results?search_query=squat+rx&search_type= ============= Second that...those videos are awesome...probably some of the best instructional squat videos ever made.
corless319 Posts: 118 Joined: 2008/03/07	2008/03/12, 11:17 AM <---- smith machine squatter SORRY!! lol