Squats vs Machines: Most Women Don’t Know Squat!
March 14th, 2008 | by Lisa |Let’s examine these two seemingly compatable exercises, the squat vs. the “leg machines.” In my day to day fitness discussions with other women, I hear about the leg machines… a lot. When I am in the gym and I look around at what other women are doing, they are on the leg machines… a lot. But on the other hand, I only know one or two other women besides myself that squat. If you are not sure what I mean by “leg machines,” I am talking about the leg press, leg extension, leg curl, abductor, and adductor machines, which many women usually do a circuit of when working their legs.
Now, I know what you are thinking. They are all working the same muscles, right? So what does it matter whether I do squats or machines? Well, let’s look at the most obvious issue first? Squatting is a full lower body exercise, that works all the parts of your legs at the same time. Yet, most women will do four different leg machines to accomplish what squats will do. By squatting, instead of doing leg press, leg extension, leg curls, and calf raises, you could be out of the gym in half the time and have acquired the same benefit. So why aren’t more women taking advantage of this? Because squatting is harder. It is much more difficult to load 75 pounds on your back and squat, that it is to sit in a little chair and move a bar up and down with your legs. Here’s my first problem, if you are working your legs, why are you sitting in a chair? Legs are made for mobilization, so to strengthen them, I think you should be standing, moving, squatting, bending… not sitting. That’s like working your arms, while they are hanging by your sides. It just doesn’t make much sense to me.
The woman in this video is squatting 135 pounds. 135 lbs is equivalent to the barbell, with a 45 pound plate on each side (pretty impressive for a female). As you watch, notice all the different muscle groups that are involved in this one exercise. (legs, butt, lower back, abs).
Now, this girl’s range of motion on her squat is enormous. I for one, do not squat down quite that low… my joints aren’t that flexible (even though they should be). :) So don’t feel like you have do to them exactly like this girl to get results. You will still get great results without going down quite as far as she does.
So, after watching the video, compare it to all those “leg machines.” Which exercise do you think is most effective? 
What lower body parts do most women want to work the most? Legs and butt of course! Great legs and a firm butt don’t come from leg extension and leg curl machines. They come from squats… and lunges, and deadlifts. I recently read an article online that said NYC trainer, Joe Dowdell, has his Victoria’s Secret model clients doing squats and deadlifts. Hey, if they are doing them, why aren’t we? As well, the squat is awesome for working your core (abs and lower back). When doing a squat, your core must be engaged, to keep you balanced and stable. So, you are working large portions of your body in one exercise, versus the leg extension working just your quads, then the leg curl working just your hamstrings. What is the number one benefit of exercises that work huge groups of muscles at the same time? Fat loss!
I know a lot of women are saying, “but I can’t do squats because I have bad knees (or ankles, or hips, or whatever).” As my trainer says, “then how do you get in and out of your car, or sit on the toilet, or pick something up?” Everyone can do squats. You may not be able to do them like the girl on the video, but you can still do them. You may have to do bodyweight squats, with no added weight. You may need to do them with a chair, sitting and standing up again. However you need to do them is fine, just start doing them… and get off the silly leg machines.
The free report on Back to Form Fitness has a great section on squats. It discusses why everyone needs to do them, and how everyone CAN do them! Check it out here. Just sign up to download it.
In closing, I just wanted to share one of my latest victories. I recently squatted my personal best ever. I squatted 135 (the same as the girl in the video) for 4 sets of 6. I was so psyched to reach a goal like that! It rocks to feel strong!
Happy training,
-Lisa
Tags: abductor, adductor, exercise, fat loss, fitness, girl squat, leg curl, leg extension, leg press, muscle building, squats, strength, video, woman squat
3 Responses to “Squats vs Machines: Most Women Don’t Know Squat!”
By Natalie on Mar 11, 2009 | Reply
Hi… I started doing squats and deadlifts last night at the gym, under the watchful eye of my other half. Both of us agree with the sentiment that removing the full range of movement and isolating a muscle is too far removed from training your body to actually function well in life generally. We both climb, and my core is my big weakness, more than upper body strength - it’s only from really pushing myself on the rock that I’ve realised that the two combined are more useful than either alone. Add to that the fantastic night’s sleep I had last night and the equally good mood I’m in right now - I don’t think there’s any excuse for women not to do these kind of strengthening exercises. I should add that I climb at a very low grade, and to look at, I’m like any other girl on the street. I haven’t started with a physical advantage… I was always the kid dragging her feet to the sports hall at school! I look at the back problems my mum has and the difference that climbing, which also uses the whole body, has made so far for me, and wish more people were aware of the massive benefits of strengthening themselves in this way.
By Kate on Jun 14, 2009 | Reply
Wow, 135 lbs! That’s great and something I won’t be able to do, probably ever. After two pregnancies and a c-section, my body is very weak and my abs are bent out of shape. They can’t even support my lower back. I went to confession last month, I had a hard time kneeling by the preist and had difficulties standing back up when I was finished. I know it’s safe for me to start working out again since it’s been four months, but I don’t know where to start or what to do. I can’t go to the gym because of the kids, there’s no carpet in our apartment and workout mats and free weights aren’t the easiest items to find in India.
By Ally on Jul 13, 2010 | Reply
I wish more women understood that squats get results, not sitting in a chair.