What is correct way of doing Squat Target Inner Thigh

[WantFit]

I started Cathe workout 2 mos ago. So far I have all HC series except Imax3, in addition of CTX and Terminator. Most of the workouts have squat targeting inner thigh (plie squat). Could anyone of you give me instruction how to do it right? Every time I did it, I did not feel inner thigh burn, however, I did feel the muscle around the knee burnt too much.

Thanks

WantFit

 

[exercise forever]

I will try to explain this the best I can. When doing the plie squat put you legs apart as far as it is comfortable. When you go down in a squat check to see is your knees are aligned with your toes.If your knees are going over your toes, that could be causing the knees to burn. It could cause problems there. I usually feel the burn in my inner thighs and buttocks. Pushing up through your heels works both areas. I hope this has helped alittle.

kim

 

[gettingthere]

kim gave good tips but I'd like to add that you should push your pelvis forward a little (ala lotte berk), and when you are in the lowered position be sure that your knees are pushing away from each other. As if someone were in front of you pushing your knees apart. That should cause your glutes to squeeze a little more and you should feel it more in your inner thighs.

Liz

 

[Maximus]

If you point your toes outward (duckfoot) it will also target the inner thighs more.

 

[WantFit]

Thanks, every body. I tried not to get my knee over the toe. Here is my dilema, if I did not open my legs wide enough, I could not squat low otherwise my knee will be over my toe. Then I did not feel enough burn. If I squat low, I have to keep my feet wide, and my toes outward, my pelvis front, then I feel I lost my balance. I ended up spent more time balancing myself than doing squat. Any tips for balancing?

Thanks

WantFit

 

[exercise forever]

Hi Wantfit,

Are you using weights when you are trying this? It may be better if you learn the form without any weights. Try going into a plie squat with legs apart at your comfort level. Losing your balance is maybe due to going out too far with the legs. Also I don't turn my toes out directly to the side. I kind of have them out half way. They are not pointed to the front,nor to the side. Watch Cathe sometime with her feet. But some will point all the way to the side. And that's probably okay. I know that when I do that I lose my balance too. I'm not saying this is wrong to point your toes out all the way,but until you are comfortable with this maybe you should do what's working for you.



I hope I've helped you some. I guess I'm going on my experiences.Let me know how you are doing on this.



kim

 

[WantFit]

Hi, Kim,

Today, I tried it without weight and held on a pold in my basement. It really helped a lot. I still felt the muscle around knee area burnt. But I did feel a lot burnt in my inner thigh and glute area. Since I had something to hold, I did not spend my energy balancing, rather focus on deep squat and using my heel to push up. With my toes pointed forward, I felt my burnt in my upper front Quadriceps. I don't know what muscle group it calls. When I have my toes pointed side way, I felt more inner thigh burnt. I guess I will keep doing this for a while until I get the sense of the position, then I will add weight. Hope you understand what I said here.

WantFit

 

[exercise forever]

Hi Wantfit,

sounds like you are doing the right thing.After mastering the movement, you can add weight in small incraments. Even doing these squats with no weights is still affective. When you do the squats with toes pointed forward , you will feel it in your squads. And as you said, with toes pointed outward you will feel in the inner thighs. I also point my toes midway between them facing forward and to the side. So they are somewhere in between. So they are not all the way pointed to the side. I hope I am making sense.


Let me know how things go.

kim

 

[Juliebeth]

RE: What is correct way of doing Squat Target Inner Thi...

Here's a link to a good illustration of the leg muscles. Thought it might help you to visualize what you're working on during that move.

http://www.getbodysmart.com/ap/muscularsystem/thighmuscles/anteriormuscles/menu/menu.html


What has helped me with balance is:
decent shoes......I am on carpet and my shoes help keep me stable
being aware of my core muscles and keeping them tight
squeezing hard throughout the lower body on the way up out of the squat
going a bit more shallow at the beginning of the reps, and increasing the depth of the squat as my muscles stretch more

IMO it is not necessarily a bad thing to feel a little burn at the inner edges of the knee joints because there is an inner thigh muscle that runs from the pelvis to that area. I have found that the burn has lessened as my larger muscles have become stronger. Since you are now feeling your inner thighs and glutes, I bet you are on the right track, especially if you don't have undue soreness in you knees afterwards.
HTH!!

Julie

 

[naughtoj]

RE: What is correct way of doing Squat Target Inner Thi...

The akwardness you feel could also be a flexibility issue. If you are tight in the muscles, plie squats will seem harder to execute properly. Make sure you stretch your legs, especially your inner thighs very well after and during your workout. I agree with the poster who said you need to focus on pushing your pelvis out and pushing your knees outwards. I find it helps me to "think ballet". I also mimic the plie squat position, gently forcing my knees outward (with toes pointed at a 45 degree angle), and dropping as low as I can go comfortably when I stretch. Doing it with no weight and stretching helps me get a feel for the correct position..


Good Luck!