Getting Lateral on Squats

BulkBoy · 03-10-2006, 07:10 PM

I have a problem with getting lateral on squats. Most of the people I lift with can easily get lateral, and even lower than lateral on their squats. I can't seem to do this. I either have to bring my heels completely off the ground, or come forward where my chest is almost touching my quads. I was just wondering if this is a flexibility issue, or what.

**P-funk** · 03-10-2006, 07:16 PM

could be a flexability issue. Could just be a lack of understanding or nervousness goining into the bottom position. Can you post a video?

and it is going to parallel....not lateral.

KelJu · 03-10-2006, 07:24 PM

Quote:

Originally Posted by BulkBoy

I have a problem with getting lateral on squats. Most of the people I lift with can easily get lateral, and even lower than lateral on their squats. I can't seem to do this. I either have to bring my heels completely off the ground, or come forward where my chest is almost touching my quads. I was just wondering if this is a flexibility issue, or what.

I have the same problem, but mine is due to ankle injuries from football that is now permanent. My leg simple doesn’t rotate enough and I have to go onto my tiptoes to do squats. I have two suggestions for you:
This is going to sound real fucking dumb, but I have been doing it for 8 months now. On leg days I wear old shoes that I screwed a 2x2x1 sized piece of wood to the rear bottom of my shoe, and then smoothed it with a drimel tool. This allows me to do deep squats with good form.

Sometimes I forget my special shoes are just don't feel like wearing them when the gym is busy, because lets face it, they look really fucking dumb. You can squat on a smith machine, but position yourself to where you are leaning back on it instead of right under it. You don't get as good of a core workout on the smith machine, but at least you have a full ROM.

BulkBoy · 03-10-2006, 07:26 PM

I think i know what my problem is. My knees always come out in front of my feet. [Edit: I have never had flexible legs at all.] I can't seem to control this when I try to perform the motion even without weight. I don't really have any way to record a video.

KelJu · 03-10-2006, 07:31 PM

Quote:

Originally Posted by BulkBoy

I think i know what my problem is. My knees always come out in front of my feet. [Edit: I have never had flexible legs at all.] I can't seem to control this when I try to perform the motion even without weight. I don't really have any way to record a video.

If your knees are moving past the point of your feet, then you don't have a flexibility problem. My legs won't move on my feet past a 90 degree angle.

ABLQ2 · 03-12-2006, 03:04 AM

Try front squats. I can go down untill my hamstrings touch my calves with barely leaning forward on front squats.

GymJamo · 03-12-2006, 08:42 AM

Quote:

Originally Posted by BulkBoy

I have a problem with getting lateral on squats. Most of the people I lift with can easily get lateral, and even lower than lateral on their squats. I can't seem to do this. I either have to bring my heels completely off the ground, or come forward where my chest is almost touching my quads. I was just wondering if this is a flexibility issue, or what.

Hows your hamstring? maybe you need more flexibilty work.

When you do squats you move your "ass" down (not bend forwards at the knees) and your back should start to lean (not bend!) slightly forward to counter balance yourself as you go down.

GYM GURU · 03-13-2006, 09:52 PM

i have the same problem Of getting on my toes when I squat. I put a 10lb weight at the front of my toes and step on it in order to keep my heels on the ground. Good luck

**CowPimp** · 03-13-2006, 09:57 PM

I would definitely suggest starting by sitting on a box/bench. It is much easier to naturally flow into the proper form if you are sitting on something. It teaches you to sit back.

Something I see people doing a lot is going too narrow. Your feet can be further than 4 inches apart. You don't need to go sumo stance or anything, but somewhere around shoulder width should be comfortable. Play with it a little bit.

In the meantime work on hip and ankle flexibility and see if that helps.

03-10-2006, 07:10 PM	#1
BulkBoy Registered User Join Date: Nov 2005 Posts: 37	Getting Lateral on Squats I have a problem with getting lateral on squats. Most of the people I lift with can easily get lateral, and even lower than lateral on their squats. I can't seem to do this. I either have to bring my heels completely off the ground, or come forward where my chest is almost touching my quads. I was just wondering if this is a flexibility issue, or what.
BulkBoy Registered User Join Date: Nov 2005 Posts: 37

03-10-2006, 07:16 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	could be a flexability issue. Could just be a lack of understanding or nervousness goining into the bottom position. Can you post a video? and it is going to parallel....not lateral.
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03-10-2006, 07:26 PM	#4
BulkBoy Registered User Join Date: Nov 2005 Posts: 37	I think i know what my problem is. My knees always come out in front of my feet. [Edit: I have never had flexible legs at all.] I can't seem to control this when I try to perform the motion even without weight. I don't really have any way to record a video. Last edited by BulkBoy : 03-10-2006 at 07:28 PM. Reason: read another post
BulkBoy Registered User Join Date: Nov 2005 Posts: 37

03-13-2006, 09:52 PM	#8
GYM GURU Registered User Join Date: Oct 2001 Location: Agg town aka Arlington, Tx. Posts: 205	i have the same problem Of getting on my toes when I squat. I put a 10lb weight at the front of my toes and step on it in order to keep my heels on the ground. Good luck
	Never say never & never give up. There is ALWAYS someone worse off than you !

03-13-2006, 09:57 PM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	I would definitely suggest starting by sitting on a box/bench. It is much easier to naturally flow into the proper form if you are sitting on something. It teaches you to sit back. Something I see people doing a lot is going too narrow. Your feet can be further than 4 inches apart. You don't need to go sumo stance or anything, but somewhere around shoulder width should be comfortable. Play with it a little bit. In the meantime work on hip and ankle flexibility and see if that helps.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-12-2006, 03:04 AM	#6
ABLQ2 Registered User Join Date: May 2005 Location: Frieburg Posts: 437 Photos: 1	Try front squats. I can go down untill my hamstrings touch my calves with barely leaning forward on front squats.

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