Correct way to do squats?

Hi Guys,

There is no squat rack at my gym, and when i do squats i use the smith machine which i dont really like as the one at my gym feels like it gets alot of friction/resistance when it moves up or down and i just dont feel comfy squatting with it.

Anyways, when i do squats on the smith i find it extremely difficult to get parallel, am i still getting a good workout by going as close to parallel as i can, or should i try free squatting with light weights?

Sweet thanks man +1

You can go a little bit lower than her

I'd like to go lower than her haha, problem is i struggle just to get parallel, more specifically when im using a smith machine. Am i still getting a decent workout on my legs if i dont get parallel?

why dont you just squat with lighter weights the normal way. do some lunges with added weight. you can legpress too.

true true, i guess there is more than one way to build bigger legs haha

Can't see the image.. When using the smith machine your feet need to be a little more further forward than what they would be during a normal squat.

As for getting parallel, in my books, yes you want to get that low. I don't have strong or decent looking legs (yet I am still thankful I have legs that work) so I can't really give too much advice. You need to determine if you can't go lower because the weight is too much or if your form is incorrect.

many guys battle to squat below parrallel too, due to lack of flexibility. Heals start lifting and body starts to lean forward. Try focusing on getting your hammies more flexible by stretching them every day. Practice trying to get the palms of your hands flat on the floor when bending over, with your feet together and legs locked and straight.

If you can't get down that far, start off with legs as far apart as needed to get yours palms flat on the floor, then practice bringing your feet closer together as time goes on and you become more flexible.

But ja, squating in the smithy your feet need to be a little more forward.

...otherwise a few yoga classes should sort you out eventually

Smith machine requires completely different placement of your feet. Due to the fact that the bar is fixed your feet need to be much more forward, so you will almost be leaning back into the bar... if the bar wasnt there youd faal on your arse.

Give it a try. If its a flexibility issue then google the Third world squat and read up on it and how to use it to increase that flexibility. Its not so much the hamstrings as the knees and ankles

Also smith is a up and down movement and free squat is sort of a arched movement I think?

regz wrote: many guys battle to squat below parrallel too, due to lack of flexibility. Heals start lifting and body starts to lean forward. Try focusing on getting your hammies more flexible by stretching them every day. Practice trying to get the palms of your hands flat on the floor when bending over, with your feet together and legs locked and straight.


I will reach my knees then :blush:

Thanks alot guys, will definitely give all the advice a try and hopefully get positive results Doing legs for me is always a pain, but i definitely dont wana walk around like one of those arseholes with stick legs and a massive upper body( looking like a carrot as my one mate says) :lol:

I used to go really heavy on these and was able to do 220kg squat going parrallel to the floor. I have been going alot lighter these days and going much lower were my ass nearly touches the floor. I do this with about 150kg max and I am stuffed after that. I see arnold used to squat like this as well. Gives you a good burn and you feel the whole quad working.

Not getting parrallel stil beats not doing them at all.