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Squats And Lunges


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Hi once again!

As I posted before, I'm beginning a new weight routine. However, this calls for squats and lunges. Frankly, I weigh 278 pounds at the moment. I've found that I can't go all the way down in a simple body weight squat. As for lunges, I haven't tested those yet. Today will be my first day doing them. My question is, would it be best to start with body weight squats and lunges? I assume I'll have to start working on squatting down to parallel and below before I begin adding weights in small increments. Or, should I simply lose more weight before I begin trying to do this sort of exercise?

Thanks much.

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How low you can go it depends on your flexability, i started pretty pathetically i couldn't go very low at all. but i found each time i went to the gym i got that little bit lower and now im pretty much parallel.

I started using pretty small weights rather than bodyweight, i couldn't get very low but at the same time i didn't find going as low as i was a challenge without it.... if that makes any sense??

i could go up and down all i liked i just couldn't get parrallel so personaly i worked with the weights which made 10-12 squats (at my pathetic level of lowness) a challenge ... the flexabilty(and how low i could go) just slowely came on its own.  

However if body weight is a challenge for you then i don't see any harm starting off with just body weight and slowely building it up as you feel yourself improve.

As with everything it takes practice, keep it up there is no reason you shouldn't be squating, if its hard then its doing you some good.

 

Body weight squats are effective is they are challenging you.  Only go down as far as you are comfortable, but try to go a little bit farther each week or so.  If you are having trouble with the squats, try getting a straight-back chair and do your squats by sitting on the edge and then getting back up.  If the chair is too high, maybe a foot stool or something could work. 


Body weight lunges are also fine if they are challenging you.  They are tough for me, mostly because I always feel off balance.  I've been mixing them up with steps -- Find something sturdy to step on, or if you have stairs try and step up (maybe to the second step to give yourself a challenge) and step back down.  You can do this with weights in your hands to make it tougher.  It's easier to keep my balance that was than the actual squats, but like I say I alternate them in my workouts so that I can get better at the squats. 

NEVER wait until you lose weight to start doing an exercise. Either modify it or change to an exercise that's similar and works similar body parts. For instance, can't do a lunge? Many "normal-weighted" people can't do them, or at least can't do them properly. It takes time (and patience) in order to do a proper lunge. Either go down as low as you feel comfortable - which gives you some benefit regardless of how low your back leg dips - or do a sissy squat...or a modified sisy squat starting on your knees.

As for body-weight squats, I firmly believe that anyone (even those with knee and weight problems) can do them. Can't go all the way down? Don't. Make sure you butt is sticking out, your hips aren't tucked in and your chest is out with your shoulders back. That way, your body weight moves behind your knees and your knees are in line more with your ankles. Dip as far as is comfortable and don't worry about not being able to go all the way down. I'm 196 pounds and I'm still hurting during squats. You'll get better at them with time and eventually you'll grow to love them.

Thanks for the replies and input. I went ahead and tried my best to do body weight squats and lunges today. I can already tell what I'm going to have to work on! For squats, I have a hard time keeping my balance. The only way I can keep from falling on my behind is to tilt my torso over my knees as I squat down. I'll start working on perhaps not going as low and keeping my back straight. As for my lunges, I have to keep a chair nearby so I don't tip over on one side or the other. I can't go very low, but I seem to do those in better form than the squats.

In either case, I intend to just keep working on them until I perfect the form. At this rate, it could be a year or so, but I'll get there.

Stumptuous has a pretty good article on how to learn good technique for the squat.

Original Post by momof2kd:

Thanks for the replies and input. I went ahead and tried my best to do body weight squats and lunges today. I can already tell what I'm going to have to work on! For squats, I have a hard time keeping my balance. The only way I can keep from falling on my behind is to tilt my torso over my knees as I squat down. I'll start working on perhaps not going as low and keeping my back straight. As for my lunges, I have to keep a chair nearby so I don't tip over on one side or the other. I can't go very low, but I seem to do those in better form than the squats.

In either case, I intend to just keep working on them until I perfect the form. At this rate, it could be a year or so, but I'll get there.

 I have a problem with my equalibrium and need to have something(chair, excersie equipment) near by and steady myself with my hands.  I then have to concentrate on not leaning forward or actually HOLDING on.  But it works and yes I too have trouble with them.

Original Post by momof2kd:

The only way I can keep from falling on my behind is to tilt my torso over my knees as I squat down. I'll start working on perhaps not going as low and keeping my back straight.

 I might be misreading what you wrote, but I just want to make sure this is clear - your back doesn't have to be straight as in 90 degrees to the floor. From the link sully gave:

Your upper body will naturally bend forward a bit to keep you balanced; simply allow it to bend from the hips (not from the waist) wherever it wants to go. Keep lower back slightly arched and do not allow it to round as you descend.

I encourage you to read the rest of the link - it should help.

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