which squat is better for knees?

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, ianjay, stuward

Post Reply
leif3141
Apprentice
Apprentice
Posts: 124
Joined: Mon Dec 26, 2005 10:17 pm
Location: ohio, USA

which squat is better for knees?

Post by leif3141 » Tue Sep 26, 2006 9:39 pm

Would it be a normal or wide stance, or do you think they are the same on the knees? For me, a normal stand seems to work quads more, while a wider stand tends to work glutes more, so I typically do wide stand. I have no idea which one is better on the knees, so if someone does I will go with what's best for them.

Or better yet, if there is a leg exercise that is much better on your knees than squats, then by all means let me know.

User avatar
Stephen Johnson
Exalted Seer
Exalted Seer
Posts: 2097
Joined: Sun Mar 12, 2006 11:20 pm
Location: New York City

Post by Stephen Johnson » Tue Sep 26, 2006 10:22 pm

The topic of squat styles came up on a recent post. From the linked article:
Benefits & Drawbacks:

The Benefits Of The Olympic Squat Are:

o Greater range of motion
o More balanced loading between hip and knee joints
o Less loading on the lower back

The Drawbacks Of The Olympic Squat Are:

o Less weight can be lifted
o Less emphasis on the stronger muscles of the hamstrings
o More loading on the knees which can be prone to injury

The Benefits Of The Power Squat Are:

o More loading on the posterior chain
o Greater weights can be lifted
o More emphasis on the hip joints and less on the knees

The Drawbacks Of The Power Squat Are:

o Less mobility
o Reduced ability to be dynamic -- in other words it is not a position you would want to catch a clean in.
A good summary of the squat is here:

http://www.bodybuilding.com/fun/drsquat12.htm

Written by the master, Dr. Squat himself.

My guess is that the wide stance is better for your knees. But not too wide if you have problems with the medial collateral ligament

Esteban
n00b
n00b
Posts: 6
Joined: Fri Sep 08, 2006 2:37 pm

Post by Esteban » Wed Sep 27, 2006 1:04 pm

The wide stance puts pressure on the ligaments on the outside of my knees. The narrow doesn't. This is contrary to what I've read, so it's not necessarily cut and dried regarding one or the other. Using no to low weight at first, concentrating on form and its effect on your knees and lower back seems the way to go. That's what I'm doing anyway.

Interesting read by Dr. Squat, Stephen.

My favorite squat learning sites:
http://jva.ontariostrongman.ca/BadGood.htm
http://www.stumptuous.com/cms/displayarticle.php?aid=52

Ryan A
Member
Member
Posts: 667
Joined: Mon Dec 19, 2005 9:41 pm
Location: Davis, California
Contact:

Post by Ryan A » Wed Sep 27, 2006 7:02 pm

I agree with the pressure from wide stance squatting.

One thing about olympic squatting though, most people I have seen do it wrong and let their knees slam inward pretty quickly as they raise up. For some people it is only a slight drift inward on the ascent, but nonetheless this is bad. This is a sign of a weak VMO and continued ignorance to this problem can lead to a huge imbalance between muscles in the quad pushing on the knee. At the bottom and from then on the knees should follow a vertical path and I guarentee if you do this, you will feel the the olympic squat a lot more in your glutes than you think. Certainly the wide stance works it more, but if you are only getting a quad workout, then you could probably stand to change your form a bit.

User avatar
Stephen Johnson
Exalted Seer
Exalted Seer
Posts: 2097
Joined: Sun Mar 12, 2006 11:20 pm
Location: New York City

Post by Stephen Johnson » Thu Sep 28, 2006 8:35 pm

Esteban-

Thanks for the links

Post Reply