Squats: Form?

[ouroborous 519]

So, my trainer's got me doing barbell squats (4x12 reps) as the start of my legs routine. It's brutal (all quads/hams, with one calf exercise thrown in for good measure), but effective.

The only thing I'm not sure of is form -- specifically, foot placement. I know that I'm supposed to place my feet a "little more than shoulder width apart), but doing that seems to put a lot of strain on my knees as I lift the bar. Specifically, as I lift, my knees want to separate, and if my feet aren't placed right, that seems to put a lot of torque/twisting motion on my hips and knees.

Fortunately, I'm not doing much weight on the bar yet, so I haven't injured myself. But I'd really like to correct my form BEFORE my weight gets higher. Anyone else dealt with this? Got any tips on form for barbell squats?

(NB: I'm using the Smith machine for the squats; without a spotter, it's all I feel comfortable with right now.)

[IsB 209]

Feet should be at or bit wider than shoulder distance.

Toes must be pointing forward, that could be your issue. Always look at your feet before you start your set.

Go down slowly to the point where your butt just goes to where it would if you were sitting in a chair.

The weight should be in the front of your thighs which at that point is on the top of your legs. You should not feel it in your back or knees.

Lift up slowly so you come up straight and don't wobble forward.

In Yoga there is a pose called chair pose where you hold that downward position without any weights for 30 seconds to a minute. That really helps to develop proper technique. If you feel strain in your knees something is wrong. Go through the above steps and if that doesn't do it make the trainer watch you do every squat and tell him exactly what you are feeling. The last thing he wants is for you to get hurt. Good luck

[ouroborous 519]

Thanks for the advice! I love squats -- I think they work wonders for my lower body. I just don't want to hurt myself, and it sounds like you've got good advice.

I'll try it out, and pester my trainer to help me with my form.

[Butterthebean 8,146]

Look up Mark Rippetoe on YouTube. He's an expert on squat form. I could never do squats until I started using his program.