markanthony wrote:Baby Herc...I have a previous injury. Was doing squats in one of those angled Squat Machines...and blew my hip out. I had no insurance....not a good thing. That was two years ago, and I am just now getting back into the gym. The one thing I will never do is a Squat in a machine.
markanthony, doing a special kind of assisted squats might be a pain-relieving alternative. I learned this technique from a body building physical therapist who took pity on me when a doctor told me to stop hiking and doing squats altogether. (Never! )
Use an unangled or only very slightly angled Smith Machine, load up with about 20% of what you normally do (to practice with and get your form down), and use a neck cuff if you feel like it. Position yourself for a regular squat but take a short step forward away from the bar and then lean backwards onto it. Keep pushing back into the bar as you go down into a perfect seated position, toes slightly outwards, and flex your glutes and hams as hard as you can at the lowest point. Push up from your heels using these muscles so that your knees and quads aren't stressed. The only tricky part is leaning back into the bar while balancing it not-quite-on-top of your shoulders.
If she had her feet two inches farther forward, she'd be doing what the physical therapist described: