roadoftravel
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@faithfulsteward7 I’m tall! 178cm. A big fan of TRX bands when doing new types or ones I struggle with.
Taller ladies with very long femurs - Does Squatting Ever Get Easier?
- Thread starter faithfulsteward7
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- female fitness
@faithfulsteward7 I just want to add that I love ATG squats with elevated heels and holding a light weight in front-- basically a deep goblet squat. It feels right. I also use the smith machine for hack squats and standard ATG squats at light weight. I love the full range of motion and feel it translates better to mobility and performance.
cephscripts
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@faithfulsteward7 Having long legs means you gotta have really good hip and ankle flexibility. It also means you have to lean forward a bit to keep your centre of balance. Not everyone's squat looks the same. I had a "trainer" who kept telling me to keep my chest upright but I literally couldn't if I lowered myself at all
I've been squatting for two years and honestly they're still pretty hideous. I elevate my ankles and I still can't get my thighs parallel because my ankle mobility is shite. I make sure I do some leg extensions as well to really target my quads.
It sucks and it's hard work. Elevate your heels and see if that helps (pros do it too so nothing to be ashamed of). If not then you can decide if it's a hill you're willing to die on
I've been squatting for two years and honestly they're still pretty hideous. I elevate my ankles and I still can't get my thighs parallel because my ankle mobility is shite. I make sure I do some leg extensions as well to really target my quads.
It sucks and it's hard work. Elevate your heels and see if that helps (pros do it too so nothing to be ashamed of). If not then you can decide if it's a hill you're willing to die on
@faithfulsteward7 I am tall (180 cm) and do not do barbell squats anymore. I don’t get the depth I like, and if I try, I inevitably pull something or injure myself.
For me, it’s not worth the risk of possibly having to take time off to recover as I’ve had a pretty consistent routine for the past 3 years.
I still have a managed to made great progress and build my legs in both size and strength. I focus mainly on leg press and hack squats! Obviously, with other more isolating exercises as well.
For me, it’s not worth the risk of possibly having to take time off to recover as I’ve had a pretty consistent routine for the past 3 years.
I still have a managed to made great progress and build my legs in both size and strength. I focus mainly on leg press and hack squats! Obviously, with other more isolating exercises as well.
anonymous1337
New member
@bc8486 Not as tall as you but same here! Was always getting pain in my hip flexors after doing barbell back squats, even after doing a dynamic warmup prior to hitting legs.
So many squat variations that back squats really aren't essential unless training to be a powerlifter etc. Also I actually found it limiting when I was training legs bc of how fatiguing it is on the whole body so my legs weren't growing as efficiently.
So many squat variations that back squats really aren't essential unless training to be a powerlifter etc. Also I actually found it limiting when I was training legs bc of how fatiguing it is on the whole body so my legs weren't growing as efficiently.
@faithfulsteward7 I totally feel you and after 9 years of bodybuilding, I’m happy to report that I don’t do barbell squats and still was able to build the legs I wanted! I tried for so many years but because hypertrophy was my goal, I was extremely limited by my anatomy. Now, I use the leg press which I can adjust to my needs, the hack squat, and other single leg movements that feel good, build muscle, and didn’t require YEARS of learning “technique”. If you’re not a powerlifter, there’s really no need to do traditional barbell squats.
@menakaesa Bulgarian Splits Squats forever.
@momofone1 THE PHARAOH OF MOVEMENTS
tilly101joey31
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alieljacks
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@faithfulsteward7 I am tall, also all legs and it does somewhat with ankle and hip mobility but I’ve still never felt that it “feels” right. I have focused on front squats instead which feel a lot better for my measurements!
@faithfulsteward7 I'm short but also all femur. I've been lifting for 10 years and squats still feel like my nemesis. I can deadlift twice my body weight like a champ but barely can squat my body weight to depth. I have lifting shoes which create a small wedge and that has helped along with working on ankle mobility but they are still my worst lift by far. As I've gotten into my 40s I'm finding that I would just rather do front squats, Bulgarian split squats, goblet squats, and lunges as back squats hurt my knees and lower back.
@faithfulsteward7 First, work on your ankle dorsiflexion. Do all the ankle drills you see on YouTube channels Squat University and RP Strength.
Squat wedges, weightlifting shoes or Reebok Nanos can help give you a little more ankle range of motion.
But let's talk about squatting technique. Your knees can and will go past your toes in a good squat. Most everyone can learn to squat to parallel- which might be as far as one can go depending on your hip sockets and ankle dorsiflexion.
The other piece is core strength and learning to brace properly. Hopefully you're working on your brace technique with some goblet squats.
Squat wedges, weightlifting shoes or Reebok Nanos can help give you a little more ankle range of motion.
But let's talk about squatting technique. Your knees can and will go past your toes in a good squat. Most everyone can learn to squat to parallel- which might be as far as one can go depending on your hip sockets and ankle dorsiflexion.
The other piece is core strength and learning to brace properly. Hopefully you're working on your brace technique with some goblet squats.
laurenand44
New member
@momofone1 this comment!! It also helps me to think of getting to the bottom of the movement first and don't focus on bracing your car. This video goes really in depth and helped me understand my physiology so much!
@momofone1 OP, I am a coach, these are the recommendations you need.
I would work on ankle dorsiflexion first. I also have long femurs and that was the thing that was most helpful to my squat. Feel free to use wedges or lifting shoes with a heel if you need to, but try to develop ankle flexibility as well with the goal of not needing a heel lift. And like they say, it is totally fine for your knees to travel past your toes in a squat. If you have the ankle mobility for it, a good squat may put your knees pretty far in front of your toes.
I would work on ankle dorsiflexion first. I also have long femurs and that was the thing that was most helpful to my squat. Feel free to use wedges or lifting shoes with a heel if you need to, but try to develop ankle flexibility as well with the goal of not needing a heel lift. And like they say, it is totally fine for your knees to travel past your toes in a squat. If you have the ankle mobility for it, a good squat may put your knees pretty far in front of your toes.
morehimlessme
New member
@faithfulsteward7 Look up Yoga with Adriene hip & ankle mobility.
@faithfulsteward7 Google squat wedges. They are a game changer. No amount of mobility work can help you when you are tall and you want to squat. My knees used to hurt until I used squat wedges. They are affordable.
@faithfulsteward7 I believe standard barbell back squats are put on a bit of a pedestal. They're important, but if your body proportions make them difficult it's okay to decrease back squat volume in favor of wider squats, leg presses, sumo deadlifts, trap bar/hex bar or dumbbell dead-squats, and leg extensions.
@faithfulsteward7 Front loaded barbell squats and elevated heels.
@faithfulsteward7 Or just elevate your heals with a slant board or lifting shoes.
anphuchung
New member
@faithfulsteward7 Ahh this explains why I always got yelled at for my squat form! My knees literally cant not go over my toes!