Squats and Lunges - help

[Tiggeroo]

I am back in the gym after a bit of an absence. I am pooh sized and just not in good shape. I met with a trainer for a brief overview today. I can't afford to hire one now. She, like everyone else thinks the best thing to do are squats and lunges. I have poor balance, lack confidence and am just out of shape. Does anybody have any tips on how to get used to doing some squats and lunges. Are there some muscle groups I can work with the lower body machines that will help me get better at doing these? Part of the problem is weak muscles but it is also lack of balance and general tightness. So I need to strengthen and loosen up.

 

[Lisa loves Pooh]

Lunges are tricky b/c foot/knee placement is critical or you will be doing it wrong and at a high risk for injury.

One thing that I like to do to strengthen in the manner of a squat is a wall sit. You back is against a wall and you assume a seated position as though you were seated in a chair....only...no chair.

For squats--the gym usually has a squat machine with good directions.

For the lunge, I would do much practice on what a proper lunge position is before actually trying it.

Here's a lovely article on some tips:
http://www.acefitness.org/article/2589/

Start slow--and I wouldn't begin with added weights.

For balance--I might research some balancing exercises to work on stability. This is outside of regular weight training as that type of training doesn't do so much for balance.


Dont' be insulted--but here are some balancing exercises for seniors...they'll tend to be more easy and gentle since you say you have difficulty with balance....if you can do these, then you can find some cooler balancing exercises (like balancing on one foot on a half exercise ball...not sure what that is called....the ankle gets all whacky wiggly--but it is a great stability exercise!)

http://seniorliving.about.com/od/basicexerciseseries/ss/balanceexercise.htm

IF you have access to any type of Pilates workout--I highly recommend it! Beginner level of course.

 

[Octoberbride03]

I use a stability ball for lunges. It guides me into keeping proper form and helps me keep my balance doing them. it also keeps me from going too far and over extending. It is a fabulous tool to use when getting back into exercising. I have balance issues from breaking my ankle years ago and also cochlear implant surgery and the ball has really helped recenter it. It'll never be perfect but it is so much better what it used to be. I will always find a way to work the ball into my work outs.

 

[rie'smom]

You can build up your leg and butt muscles with plies. Doing these would help you to gain strength which in turn could help with the lunges and squats. I think of a plie as a gentle squat.

 

[bumbershoot]

Honestly, I would skip doing that until you had developed more strength by walking on the treadmill or at a track (our YMCA has walking tracks indoors). Do that for a few months, get your cardio work better, you'll start developing some muscle tone from it, and *then* start on that sort of stuff.

When we started (back) at the Y, I wanted to take things slow. DH went all crazy, met with the trainers, started their 12 week program, and quickly petered out of it. He's gotten back into working out, but he feels the presence of the program people waiting for him to have his followup, and that actually keeps him AWAY from the gym.

In addition, either while doing a leg press OR while playing racquetball with DS OR because of a fall on the ice, DH ended up with a knee injury where he had to stop working out for awhile while it healed. I didn't want an injury!

For me, I was there b/c of DS's classes, but even then I don't *always* workout...but I worked out when I wanted to. Did cardio. I personally hate the treadmill and love the elliptical so that's what I did. Started off slowly.

That was September, and today I finally did my first Pilates class. I can do an hour on the "interval" part of the elliptical (which is really hard for me).

I'm glad I didn't jump back into things. Slow and steady worked for me.

So again, I'd just wait on squats and lunges. YES they will build your muscles, but it sounds like you need some muscles *before* building more...don't risk an injury by doing those before your quads are ready to support you properly.

Just my opinion!

 

[FireDancer]

Instead of doing barbell squats with the bar resting on your shoulders do dumbbell squats by holding the dumbbells at your side. It is easier on the back and feels much more natural. You can even start these without weights doing body weight squats.

As for lunges, start doing them with only your body weight and if you don't feel comfortable going all the way down at first you can short step them. Take a long step and bend your front and back knees as far as you can but stop when you feel like you are loosing balance. While a proper lunge has your front leg parallel to the ground when you are done you can stop at a greater angle until you work up to a proper lunge.

In both cases form is important. For a squat a lot of people 1st motion is to push their knees forward, it should be a sitting motion with the knees still above the front of the foot. When you reach bottom and are ready to push up imagine you are pushing the floor away from you as opposed to pushing yourself up off the floor. Keep your knees above you feet, don't let them go out or in, keep them in a straight vertical line.

The same goes with the lunges, concentrate on form not weight. Keep you knees parallel with your ankles and above you feet. The idea is to use your hamstrings to lower you and your quads to lift you up, again pushing the floor away from you.

Go slow, if you go from no working out to Olympic training you will just hurt yourself.

 

[NeverlandClub23]

I can't (won't) do lunges/squats as my knees are so messed up (when I played soccer heavily in high school we would do these in training it sounds like my knees are about to rip open [most people in my family have knee problems]). I watch those P90X commercials and cringe when I see them jump up in the air and then down into a squat. I think I hear my knees let out a little scream every time.

That being said, I do think it'll be easier for you to do them once you've lost some weight. I heard that every pound of body fat is an extra 4 lbs. of pressure on your knees. I don't think you should not do them, just take it slow. Also, I do wall sits by increasing the time slowly every day. This helps with balance (when you are overweight it is harder to keep your balance as your body is not symmetrical). You lean your back up against the wall and slide down into the sitting position. It sounds easy but after 45 seconds to a minute your first time your quads will be screaming.

Good luck and congratulations to starting again! Oh, and listen to FireDancer, he always knows what he's talking about when it comes to health/fitness.

 

[quasar4legs]

I found squats and lunges much easier and safer to do when my core strength was stronger. I do Pilates 3 times a week with a physical therapist and it has really helped me to learn the correct way to use my body.

Good on you for getting back to exercise

Best wishes

 

[NatashaDisneyCM]

I am back in the gym after a bit of an absence. I am pooh sized and just not in good shape. I met with a trainer for a brief overview today. I can't afford to hire one now. She, like everyone else thinks the best thing to do are squats and lunges. I have poor balance, lack confidence and am just out of shape. Does anybody have any tips on how to get used to doing some squats and lunges. Are there some muscle groups I can work with the lower body machines that will help me get better at doing these? Part of the problem is weak muscles but it is also lack of balance and general tightness. So I need to strengthen and loosen up.

I use the exercise ball for these. but I do not do them on the wall like everyone else! I need knee replacements so I get ON the ball, and put my feet on the wall. and lunge back and fourth! The trainer I have had never seen them before! I also do all my crunches on the ball!

 

[Octoberbride03]

Instead of doing barbell squats with the bar resting on your shoulders do dumbbell squats by holding the dumbbells at your side. It is easier on the back and feels much more natural. You can even start these without weights doing body weight squats.

As for lunges, start doing them with only your body weight and if you don't feel comfortable going all the way down at first you can short step them. Take a long step and bend your front and back knees as far as you can but stop when you feel like you are loosing balance. While a proper lunge has your front leg parallel to the ground when you are done you can stop at a greater angle until you work up to a proper lunge.

In both cases form is important. For a squat a lot of people 1st motion is to push their knees forward, it should be a sitting motion with the knees still above the front of the foot. When you reach bottom and are ready to push up imagine you are pushing the floor away from you as opposed to pushing yourself up off the floor. Keep your knees above you feet, don't let them go out or in, keep them in a straight vertical line.

The same goes with the lunges, concentrate on form not weight. Keep you knees parallel with your ankles and above you feet. The idea is to use your hamstrings to lower you and your quads to lift you up, again pushing the floor away from you.

Go slow, if you go from no working out to Olympic training you will just hurt yourself.

You could also use a resistance band to help with form too. My videos have me use a resistance band under both feet for squats and it just about automatically brings me into the proper sitting position before my knees are bent for each squat and I don't come out of it until the set is done and we've moved on to the next exercise. You don't straighten up all the way between squats and you still have a little resistance from holding the band.

BUT you need balance to do it. And while I have learned that lunges and squats are really good for my knees, cause they've knocked the stiffness right out of them, I'll never like them. There is nothing wrong with starting with a good paced hr or half hr on the treadmill and working your way into lunges and squats. They'll still be there when you're ready to try them.

And when I started back into working out a few yrs ago I didn't bother with a gym and still don't. I did it with Leslie Sansone. Her Walk Away the Pounds are perfect for restarting a routine. She did eventually get too annoying for me so I've moved on to other instructors, but she is without a doubt perfect to start with. I started with her, then went into the Firm and left that to move into the stability ball and now I'm combining my ball with Stephanie Huckabee videos. Way cheaper than using a gym and nobody see how bad I look exercising

 

[mjkacmom]

If you have a Wii, the Wii Active is actually a pretty good tool with squats and lunges - I was so sore, and I walk 4 miles a day.

 

[WDWorBUST]

I think it is just becoming accustomed to them. I started a "bootcamp" fitness program last June that I am still doing. We do lots of bodyweight squats and lunges, both in warmup and in the workout (we do add weight during the workout portion at times). The first probably 12-18 weeks my knees hurt all the time. Initially I could hardly do them at all.....however now I can squat and lunge with the best of them....and no knee pain. Before I couldn't squat down in a "catcher squat" anymore I was so out of shape. I mean I physically could not do it. However now I can and without pain. So I would suggest doing them the best you can - definitely keeping proper form though to avoid injury (Firedancer gave you an excellent description) and in time it gets easier. One other thing....I still lose my balance doing them at times. When I do squats raise my toes ever so slightly to make sure I sit back so my knees don't go over my toes but I do lose my balance at times. If you are uncomfortable doing them in the gym just remember you can do body weight squats and lunges anywhere....your backyard or your living room. So while you work on getting to where you feel comfortable doing them you can do them in the privacy of your own home.

 

[Tiggeroo]

so much help, I'm so glad. I'm also glad I'm not the only one who has a hard time with this. I have a knee problem but my dr. thinks squats would be helpful. I have a problem with muscle imbalance and my knee cap pulls to the outside. Squats and lunges will help build the other muscle groups and correct the problem. The trainer was focusing on form and not letting my knees go over my toes for squats. She had me try sitting up and down on a bench. I still felt I could not do them. Until three months ago I was well on the way to improving my health with diet and exercise. Then I got hit with a bunch of stress and not only blew off the gym but stress ate. So it is going to take me awhile to get back to where I was.
I'm going to do the ball squats and wall sits. I'll also do the squats and lunges at home and try a band. I have been doing all of this without weights right now. That's the way it will stay for a long time.
I appreciate any tips anybody has. Does anybody know which muscles you work when you do squats and lunges so I can work them in alternate ways to build?
I'll also try the plie and I was researching and heard that bridges can help too.

 

[mjkacmom]

so much help, I'm so glad. I'm also glad I'm not the only one who has a hard time with this. I have a knee problem but my dr. thinks squats would be helpful. I have a problem with muscle imbalance and my knee cap pulls to the outside. Squats and lunges will help build the other muscle groups and correct the problem. The trainer was focusing on form and not letting my knees go over my toes for squats. She had me try sitting up and down on a bench. I still felt I could not do them. Until three months ago I was well on the way to improving my health with diet and exercise. Then I got hit with a bunch of stress and not only blew off the gym but stress ate. So it is going to take me awhile to get back to where I was.
I'm going to do the ball squats and wall sits. I'll also do the squats and lunges at home and try a band. I have been doing all of this without weights right now. That's the way it will stay for a long time.
I appreciate any tips anybody has. Does anybody know which muscles you work when you do squats and lunges so I can work them in alternate ways to build?
I'll also try the plie and I was researching and heard that bridges can help too.

I have the same knee condition, and I've heard conflicting information. My knee actually "popped" after doing a bunch of squats and lunges, and the orthopedict surgeon said not to do them anymore, but the PT disagreed. What you do want to do is strengthen the leg muscles to compensate. I just took a break from the treadmill, but I'm supposed to be doing the exercise bike - I just don't like it as much!

 

[Tiggeroo]

I have the same knee condition, and I've heard conflicting information. My knee actually "popped" after doing a bunch of squats and lunges, and the orthopedict surgeon said not to do them anymore, but the PT disagreed. What you do want to do is strengthen the leg muscles to compensate. I just took a break from the treadmill, but I'm supposed to be doing the exercise bike - I just don't like it as much!

Yes it's called costochondritis. Women tend to develop stronger muscles on the outside of their knee while the ones inside get too weak. Initially I did some things that helped alot. I did leg raises both alone and on the weigh machine. I also sat on a bench with a small squishy ball or a rolled up towel and pushed down with my knee. I did several sets of both of these things and it helped enormously. But they also believe the squats and lunges over the long run will help more because I will get stronger knees and leg muscles and prevent it from coming back. Also, getting the weight off.

 

[mtemm]

I agree about using dumbells instead of a bar. even in bodypump (an exercise class that uses a bar and plates) I switch to either holding the plates or dumbells during lunges, and I'm not the only one.

it might help you to try a class that includes squats/lunges like bodypump so an instructor can help monitor your form. I know the instructors at our gym are fanatics about watching people, especially if you let them know you are new. and remember the 90/90 rule helps a ton when lunging (you want your legs at 90 degree angles, your knee right over your ankle in a straight 90 degree line). even if you don't take a class, consider stepping into the aerobics studio (if your gym has one) when there isn't a class going on. there are usually a ton of mirrors that can help you really see your form and get you going.

another tip one of my favorite instructors gives when doing squats is to imagine hovering over a dirty toilet seat. keep your butt back/chest up. you should be able to wiggle your toes, weight is more on your heel.

 

[Uncleromulus]

Lisa luvspooh is right--lunges (unless done absolutely correctly) present a high risk of injury. And that's if you step forward OR backward.

As the trainer suggested, try Bench Squats. You squat down until your rear touches a seat or bench that is set at whatever height you need to insure you don't go too far below parallel. Sometimes when I do them I'll even sit down if I'm using a strong bench as my "seat". You'll get all the benefits of squats and reduce some of the danger as well. I've done those regularly since I started lifting weights in the mid-1960's and still do them today (at age 65!).
And Google "Goblet Squats"--you might find those to your liking!!!

 

[Tiggeroo]

I found a useful link. Near the bottom of the page are several different types of instruction links on squats.They are helpful.

 

[Uncleromulus]

Good! The advantage to the Goblet squat is that you are doing more or less a front squat w/o the pain and struggle of holding a bar across your chest.
And a lot of weight really isn't necessary!!

 

[Mickey Fliers]

Squat tip:

You are peeing in the woods and you don't want to get it on your shoes. Booty back, knees over ankles.