I did my 2nd run of week 8 C25K yesterday. It was a glorious day.
I climbed a couple of bell towers to ring the bells this morning and when we finished Ciara was in full swing. No incentive to go outdoors for a walk.
Decided to do some strength and flex exercises this afternoon.
I am struggling with the squats. Any help or advice?
How are you struggling with squats specifically?
Hi, in the warm up it talks a out moving 4 inches which I might just about be able to do. But the expectation in the exercise is to go much lower, with thighs parallel to the ground. I can't get remotely near that position so it doesn't feel as if I am working quads or hammers at all. I looked it up online and one suggestion was to raise heels, supported. Tried that and it did increase the range of movement.
Oops hammers should read hammies ie hamstrings.
I find a wider stance with toes slightly turned out also increases the range available to me. Having said that, having something behind to 'sit on' (chair, loo seat, etc.) also helps, so although I blame tight calves it's also about my fear of committing 🤣 - obviously you don't really sit down, just touch for the briefest moment 🤔
Yes, the raised heel video also suggested turning the toes slightly out too. Thanks for the tips.
Sorry, I didn't get to this post yesterday!
If you raise your heels and bend your knees such that your thighs are parallel to the ground you will be putting a lot of strain on your knees. Also you will not be working your hamstrings much. Raised heel exercises (barre is a good example) are great, but you should have a much more upright position for them - can you share the video you found?
To perform the squat you should keep your feet flat on the floor and push your weight down into your heels. Keep your back straight, face and shoulders forward (arms straight in front of you will help with balance), and stick your bum far out behind you - having a loo seat behind you is very helpful, as linda9389 said. When you brush your bum onto to the seat you should find your thighs are roughly parallel to the floor. If you have to sit down at first that's fine - as you get stronger you won't need to.
If you struggle to go as low at first, try to fix in your mind the areas of the legs that should be working - tense the thighs and your bottom and keep pushing your weight into your heels. The squatting motion should work your quads (muscles at the front of the thighs) strongly - having your weight back in your heels will work the hamstrings (tendons at the backs of the thighs), hips, and the gluteals (butt muscles).
Thank you very much for the detailed reply. Reading it I think I may have identified the problem, though I won't know till I try later.
I have not been sticking my bum out far enough, I am keeping my stance upright and my back straight.. What I think you are saying is that I need to bend at the waist to stick my bum out, but keep back straight?
I will try the loo seat.
Again, thanks for taking the trouble to reply, it really is much appreciated.
I did the exercises again last night and even though that I only did week 2 for the second time the improvement in flexibility in some exercises was discernable.
Yes, I think you may well be right! 😊😊😊
This shows pretty good form:
I think it is not quite as bad as stated if your knees pass your toes a little, though.
Thanks for this, got it now thanks to your help and the video you linked. Much appreciated.
Great! Keep us posted xxx
Did my first session of s+f yesterday!