Question About Squats/Leg Press

[canuck_chick]

OK, so when I do my squats at the gym, I am doing a really deep squat, to the point where my knees are almost to my chest. Basically to the point where I can feel the exercise in all of my leg and butt muscles. Same thing with the leg press, I am bringing the weight down almost to my chest. Granted, my legs aren't all that strong, but I am not able to lift a lot of weight because of the range of motion I'm using when I do the exercises.

The last few times I've been at the gym I've been noticing a lot of women who will rack up the bar with plates and then do a movement of about 4 to 6 inches. The movement is so small that their knees are hardly bending.

My question is, am I doing these exercises wrong and possible causing damage to my knees? I was always taught to get a good, deep range of motion to hit all of the muscles. Is this wrong?

[Mindi911]

Originally Posted by canuck_chick

OK, so when I do my squats at the gym, I am doing a really deep squat, to the point where my knees are almost to my chest. Basically to the point where I can feel the exercise in all of my leg and butt muscles. Same thing with the leg press, I am bringing the weight down almost to my chest. Granted, my legs aren't all that strong, but I am not able to lift a lot of weight because of the range of motion I'm using when I do the exercises.

The last few times I've been at the gym I've been noticing a lot of women who will rack up the bar with plates and then do a movement of about 4 to 6 inches. The movement is so small that their knees are hardly bending.

My question is, am I doing these exercises wrong and possible causing damage to my knees? I was always taught to get a good, deep range of motion to hit all of the muscles. Is this wrong?

No your definitely not doing it wrong just make sure that your form is good - what you're doing is what's called ATG - or ass to the grass I think it's short for (seriously could be wrong with that but that's all I think that it means)

there's been a lot of discussion around this topic honestly though getting a good ROM is what you are looking going down only 4 - 6 inches is going to do nothing for them

Keep up the good work and you'll see the benefits

I'm also trying to find a link from the exercise section for you that covered this topic

[Mindi911]

here you go - it makes for some good reading

http://forum.bodybuilding.com/showthread.php?t=5153023

[Love4Life]

Originally Posted by canuck_chick

OK, so when I do my squats at the gym, I am doing a really deep squat, to the point where my knees are almost to my chest. Basically to the point where I can feel the exercise in all of my leg and butt muscles. Same thing with the leg press, I am bringing the weight down almost to my chest. Granted, my legs aren't all that strong, but I am not able to lift a lot of weight because of the range of motion I'm using when I do the exercises.

The last few times I've been at the gym I've been noticing a lot of women who will rack up the bar with plates and then do a movement of about 4 to 6 inches. The movement is so small that their knees are hardly bending.

My question is, am I doing these exercises wrong and possible causing damage to my knees? I was always taught to get a good, deep range of motion to hit all of the muscles. Is this wrong?

I agree with Mindy...

It sounds to me like your doing some nice A2G squats. Personally I go down as far as I can go without sacrificing form and find it's better on my knees than stopping halfway.

I think the most important thing is that your knees arent extending past your toes and make sure your knees arent turning inwards or outwards.

Gotta love those squats =)

[Mindi911]

Originally Posted by Love4Life

I agree with Mindy...

It sounds to me like your doing some nice A2G squats. Personally I go down as far as I can go without sacrificing form and find it's better on my knees than stopping halfway.

I think the most important thing is that your knees arent extending past your toes and make sure your knees arent turning inwards or outwards.

Gotta love those squats =)

love my squats but I don't think I'd wanna try ATG's too chicken

I probably get just below parallel though which I'm happy with

[canuck_chick]

Thanks ladies, I knew I would get some solid answers here. And I apologize for not doing some research, I had no idea it was such a hot topic!

[Mindi911]

Originally Posted by canuck_chick

Thanks ladies, I knew I would get some solid answers here. And I apologize for not doing some research, I had no idea it was such a hot topic!

no don't be sorry it's better that you asked instead of sitting in silence as it were

[Skyden]

Ooooh ATGs are the BOMB!! Love that burn! Good job!

You know, I see a lot of guys on the leg press with 8-10 45s on each side and they are not going down very far at all. I think the best way is to do what you are doing- full ROM and make it burn.

Good for you!!

[star4822]

It's better to be using less weight, but going down as far as you can(with proper form), than piling on the weight just so you can go 1/4 of an inch down. Not worth it! Doesn't do much(or anything).

You've got the right idea! You'll definitely get more out of doing ass to grass.

[iNatalia]

Assuming you don't have any knee condition ATG squats are fine as long as the weight is low enough to have perfect form. Now, with doing ATG's leg presses you gotta be careful to keep your butt flat against the back of the bench. Stretching beforehand, during and after exercises is very important. Personally I don't do ATG. I go slightly below parallel - that way I can load more weight and challenge quads into growth.

[1HOT#]

Hi Ladies,
I've just started working out with my husband and squats are the hardest exercise for me to do. I have a real problem keeping my balance and have to wind up doing lighter weight, but I know the form and depth of the exercise are what really matters right now.

One other thing we do is box squats which I have to say are REALLY hard! Plus they are akward to do at first. Anybody else try these?

[Eileen]

I often do them when I increase the weight. I'm tall enough that I have balance problems with a heavy weight across my shoulders, so box squats suit me. But I use a low box, and then get rid of it.

[Determined2lose]

I want to do more weighted squats at the gym but fear I will hurt myself. I need a workout buddy.

[Eileen]

Originally Posted by Determined2lose

I want to do more weighted squats at the gym but fear I will hurt myself. I need a workout buddy.

Use the power rack. Do some squats with a light weight to judge your range of motion, then set the pins so if you have any problems, it will catch the weight before you get hurt.

I love having a spotter for benching, but I don't quite trust anyone to spot me for squats.

[iNatalia]

Originally Posted by Eileen

I love having a spotter for benching, but I don't quite trust anyone to spot me for squats.

Yeah...the best way to get a spot for squats is when the spotter is behind you with the arms lightly wrapped right below your chest, squatting with you. My hubby is the only one that does this. Can't see myself asking just ANY guy at the gym to do that

[AlisaHellman]

Hi!
Brand new to this site and have a similiar question regarding the squats. My boyfriend is following a workout plan that he has me do with him and everythime we lift he thinks that we should add more weight.... Is this correct? I have been working out for years and always thought you should gradually add (minimum once a week). We do weights 3 days a week and take a spinning class twice a week.

[Eileen]

You do need to keep increasing intensity, but increasing weight every workout either means that your weight was far too low to start with, or that you are heading for injury or burn out. You can also also increase reps, decrease rest time, vary rep speeds, incorporate supersets etc before you have to increase your weight.