Squats with heels raised on 2x4

Tricia Haley

Tricia Haley

Cathlete
Hi All!! I just finished Muscle Endurance and today i did my squats with my heels raised on a 2 x4. I felt as though i had better form and it seemed to keep the pressure more off my back and i felt the squat more in my buns and upper thighs instead of my lower portion of my thighs. Has anyone else done Cathe squats on a board? I used to do the FIRM all the time and alot of the time they did there squats on a 2x4. I have a shorter torso and longer legs and i have always felt like i couldnt go as deep as Cathe, But with a board i felt i went deeper without the tightness in my back. I dont mind doing squats on the floor but i have to have a real wide stance so my back doesn't bother me and when doing them on the floor i don't feel the work in my buns at all, i feel it in my quads. Anyone else do this? Just curious. :7 Tricia:7 :+ ;)
 
Some people recommend doing it this way if you have tight achiles tendons, but others (with whom I am in more agreement, since they are the "safe and effective exercise" folks) council against doing it, because it puts the weight more into the knee joint.

Doing them on a board would put more emphasis into the quads, I think, because it's more like a sissy squat.
 
Sissy squat!!! LOL!! Why, Katherine!!!I know you did not mean anything by that but it sure was funny!!:)

But I think she is right. Using the 2x4 does seem like it would take the emphasis off the glutes and onto the quads. I would lose the 2X4 if I were you. Wish the Firm would explain WHY they are doing it when they do it. I think it is unsafe though, especially at higher poundages...

Janice
 
Tricia..
You should eventually feel the squats in your bum. Are you dropping down far enough. The glutes really only work noticeably for a very short time at the bottom of the squat. Pay attention to that and see if it is happening. I usually like to use a heavier weight than I usually do and do 1 rep through the movement slow and it helps me determine if I am feeling it where I *should*. I think the heavier weight really is necessary to feel it kicking it.

Janice
 
Hi guys, thanks for replying!;) but honestly when i squat, feet flat on floor, and i shift my weight to my heals i do not feel it in my buns i feel it more in my thighs. I know this sounds wierd but true in my case. I try to squat as deep as i can and i use 35 to 40 pounds on my barbell. I probably will try the both ways, board and floor, and see if i get different results and chart where i feel it most. P.S. I do think the correct name for board squats is called the sissy squat.:7 :+ ;) Thanks Tricia
 
Tricia:

Your last poster, Janice I think, made an important point. To really feel the correct muscles working, try doing just a few, with the video off, on your own, with a heavy weight and think about every second of the squat and where you are feeling it all the way down and all the way back up.

What I discovered when doing squats on Cathe's Slow & Heavy legs tape, was that I needed the V-E-R-Y-S-L-O-W count and a heavy weight to really feel this where I should and to make my form immaculate.

Sometimes when we are doing many very fast reps such as on ME, it can be hard to get ggod form, we are so busy trying to keep up. If you have the Slow & Heavy series, I suggest trying those squats out and see if you can really feel every muscle fibre, as Cathe says. Even if you don't own this series, try it on your own anyway: 2 count down, 6 count up, S-L-O-W!! Then vary it to also try 6 or 4 count down and 2 or 4 count up. Experiment and you may never need the sissy squat again!

Clare
 
I actually prefer to feel squats primarily in my quads. The high step does a great job on the glute hamstring area so I don't feel the need to squat as deeply. Instead, I prefer to rise on my toes at the end of each squat so I get in a little calf work too.

Clare is right about taking your time when doing these exercises. I often write down the exercises in Cathe's workouts and do them on my own so I can take the time I need. S & H is an exception.

Edited to add: I have read that doing squats with elevated heels is hard on the knees, so be on the lookout for any knee twinges.
 
>Sissy squat!!! LOL!! Why, Katherine!!!I know you did not mean
>anything by that but it sure was funny!!:)
>
>

That's what they're called, even by AHHNOLD!

By the way, every time I see your user name, I misread it as : naughty o.j. ! ;-)
 
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