Monday, February 23, 2009

#1 Rule for squats

So I'm sitting here watching fitness videos on itunes and I think, 'Why is it that your knees aren't supposed to go beyond your toes when doing squats or lunges??' I've been told that over and over and over again, but I've never questioned it. Does anyone know? It's probably something obvious.

4 comments:

  1. MachelleFebruary 23, 2009 at 6:38 PM

    B/c the knee is a hinge joint. Its motion is specialized to swinging back and forth like when we walk. Doing squats at the wrong angle puts too much pressure on the joint in a position it's not meant to be in. It's also why knees are so susceptible to problems with torque. (as in my ACL rupture)

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  2. MachelleFebruary 23, 2009 at 9:58 PM

    BTW, why are you sitting and watching exercise videos? You do know that won't help much...

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  3. clsFebruary 24, 2009 at 12:02 AM

    It's because a proper squat requires that you place all your weight on the BACK of your feet, in your heels. So many people do them incorrectly which leads to back problems and inefficient exercise. When you squat, you should place all your weight in your heels, not the balls. You should push your buttocks out and it should drop very low. Back straight. Make a mental note to shift your weight from the front of your feet to the back. You will feel an amazing difference and it's a lot more difficult and efficient when it's done the right way.

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  4. JAYNESS the GreatFebruary 25, 2009 at 6:27 PM

    It generates too much stress on the patella/patellar tendon. That excess stress could cause the tendon to rupture, but I doubt that you are generating that kind of force. More likely, it will just cause tendonitis which will be painful and you'll have to take time off from your workouts.

    Lunges are kind of a pain because you have to step in the correct spot each time to keep proper form. That gets harder and harder the more tired you get. Tired muscles + poor form is a combo that leads to injury. This is unfortunate since the whole point of working out is to get to that tired stage, that's how you improve.

    Here's a potential solution: split squats. Google it, or Google "dumbbell split squats", or be lazy and click this link:
    http://www.exrx.net/WeightExercises/GluteusMaximus/DBSplitSquat.html


    P.S. - they'll probably make your butt hurt. hahaha

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