I have weak knees sometimes. The patella pops out of place. I just pop it back in but hurts bad for a day or two after. I want to slim down my thighs oh so much and have a better ass.
What kind of squats are best for what I'm trying to achieve?





I have weak knees sometimes. The patella pops out of place. I just pop it back in but hurts bad for a day or two after. I want to slim down my thighs oh so much and have a better ass.
What kind of squats are best for what I'm trying to achieve?
you live like an ivy vine
you can only survive by clinging onto trees
that's your flaw
put down some roots so you can stand on your own
-Kenpachi
The wider you spread your legs the more it works your hamstrings and glutes. If you keep your knees closer together it works your quads more.
One way to do squats is to put an exercise ball between the wall and your lower back and "roll" down the wall keeping your back straight at the same time. Bend at the knees. When you get to the bottom you should look like you're sitting in a chair, and then roll back up.
Also your calves should remain stationary, meaning don't let your knees move forward over your toes in order to prevent knee injuries. Does that make sense?
All manner of squat types you can do. Front squats can be quite productive. Here's a link to the vid I did on the front squat:
http://www.stripperweb.com/forum/sho...ht=front+squat
A cunning linguist...





Can't give advice about the squats, I always do them the same. BUT if you have knee problems you might want to try a supplement to help. My bf had bad knees from playing soccer for years, and his knees like to pop out of place. A friend recommended and he's been taking it for a little over a month, and he says he notices a huge difference. He still plays soccer, even though his knees are crap, but they rarely pop out of place anymore. And when they do, he says it's not painful like it usually is (pain which lasts for a few days in general). I'm not saying it's good to let your knees pop out as long as it doesn't hurt, but you might try the stuff.
Man, I sound like a commercial.




for the better ass, try stiff-legged dead lifts and cable kickbacks instead of squats.
the best squat for your needs would probably be of the plie/sumo variety. make sure to keep your knees in line with your toes. or, rather, point your toes no further out than your knees will point.
and the ball squat luckyone mentioned should be good too.



Patellar taping and physical therapy to strengthen the VMO muscle is the proper treatment for patellar subluxation.
If you do squats correctly they really shouldn't hurt your knees.





Pilates (if you don't think you're going to see a sports therapist or physical therapist).
If you have minor knee problems now, I wouldn't start doing squats or weight-bearing exercises.
I have trouble with my knees too when I squat. Nothing is popping out of place but they do bother me. I take a joint supplement and just try not to squat too low. Walking lunges seem to work a lot of the right muscles and they don't seem to bother my knees too much.





I've always done ballet squats. I can feel them actually work my ass and upper thighs a lot better than regular squats... although, I've heard people complain that they were harder on their knees, but I've never had any problems.
Try lightening up your load and doing them on a Smith machine. The Smith machine is a barbell on tracks with its own catches. The bar has no other choice but to move smoothly up and down on the tracks. It keeps you from wobbling or shifting too much, and it has a little help to it too. Don't go down too far, and be mindful of your knees and you should be fine.
*~If you play with reservation, you never play to your full potential.~*
*~In wine there is wisdom.In beer there is freedom.
In water there is bacteria.
~*





Thanks guys for the comments. So Dsusb19 the bar's weight is enough then? I think its what 45lbs?
you live like an ivy vine
you can only survive by clinging onto trees
that's your flaw
put down some roots so you can stand on your own
-Kenpachi
The free bar on a regular power rack is 45lbs, but the bar on a Smith machine is much lighter. I want to say around 20-25lbs (that's what I'm guessing. It feels even lighter than that to me). You'd have to add some weight, but not much.
*~If you play with reservation, you never play to your full potential.~*
*~In wine there is wisdom.In beer there is freedom.
In water there is bacteria.
~*
Dude I'm sorry to single you out again but this is not good advice.
The free weight bat moving from side to side is a GOOD thing. when it moves from side to side it displaces sheer forces which when placed in a smith machine do not get displaced and act upon the lumbar spine. Sheer forces in the spine are BAD news. Anyone seen doing squats in the smith machine should be got the fuck out of that travesty of equipment as quickly as possible and placed on a free weight rack.
Front squats have already been mentioned and I think would be a good avenue to look at however the form is a bit harder to get just to than for back squats although the front squat forces you to keep an upright posture.
Try and get some sound technical advice on your squats and see what you are doing wrong it is probably a flexibility issue as it usually is.
Some direct phiso work however is the best answer to your problem after you have been looked at then move on to squats.
"To explain the unknown by the known is a logical procedure; to explain the known by the unknown is a form of theological lunacy."
I hate the Smith machine too. I won't use them but she needs something that is low impact on her knees.
Btw I don't care if you single me out or anything. I'd rather she hears differing opinions and info and try them out rather than continuing what she's doing and hurting herself. We each do what works for us.
*~If you play with reservation, you never play to your full potential.~*
*~In wine there is wisdom.In beer there is freedom.
In water there is bacteria.
~*



I am the veteran of 3 knee surgeries, 2 x artho scope and 1 x ACL replacement. So I'm real careful about my knees but I like to lift weights to keep my legs strong. For squats I simply use the squat rack machine. I make sure that I limit the angle of bend in my legs to less than 90 degrees, especially when I'm working with more weight. I feel like in the machine I have much more control, that's why I like it.





To make sure you stay on the safe side, I also recommend seeking out a structural integration specialist. They release any bound fascia surrounding muscles and joints which tends to ultimately fix the problem so that you can train safely and do all the squats, lunges and deadlifts you want.
From your post it sounds more like a misalignment issue. There really isn't such thing as "weak knees." Weak leg muscles, yes. Misaligned joints and bound fascia, yes.
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