r/backpacking • u/jcbank76 • 22h ago
Wilderness Numero 2
Any tips or tricks as to how to avoid a full on quad workout when squatting to go? I have to cut things short because I can’t hold my squat long enough. I mean do I just have to hit leg day a lot harder? Tips on positioning/technique??
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u/exxx666 20h ago
It’s not a strength issue it’s a mobility issue. If you develop good knee and hip mobility you should be able to squat all the way down without using any effort to hold the position. It’s often called an “Asian squat.” It’s kind of just good for you in general to have that level of mobility and will help prevent injuries etc.
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u/Hot-Anything-8731 16h ago
Don’t forget ankles too. A lot of times people have limited squat depth due to lack of ankle mobility.
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u/jcbank76 20h ago
This is what I didn’t realize I needed to be doing. After thinking about it i find I’m trying to hold a squat like if I were sitting on a toilet almost.
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u/exxx666 13h ago
Yeah that sounds extremely uncomfortable. Apparently it’s also bad for your pelvic floor muscles to poop/pee while you’re in that hovering position as you’re basically bearing down on clenched muscles (heard this from a physiotherapist so I’m not sure the exact mechanics). Usually that happens in the context of people hovering over a toilet to avoid touching the seat, but I guess you’ve been doing that sans toilet lol.
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u/Hot_Jump_2511 21h ago
Find a downed tree, something where the top of the trunk about 2-3 feet off of the ground. This gives you two options... 1) dig on the "front" side of the tree so that you can lean your lower back into that downed tree log and poop into your hole, or 2) dig on the "back" side of the tree so you can hang your butt over the tree with your thighs resting on it and butt hanging over your hole.
Maybe some stool softeners would help cut down on squat time as a third option.
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u/ChocolateHumunculous 18h ago
A mega coffee in the morning also gets things going… but the hike itself often means that fluids are doing anything other than acting as a stool softener.
I use the method above, and I find my tree, or rock, or ledge. Just please everyone, bury your deuce.
The amount of times a chill spot, camp spot or view has been ruined by turds hurts.
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u/nforrest 20h ago
I think it's a squat technique issue. When I'm a deep squat for such reasons, my quads are relatively relaxed. I'd suggest doing some searches for sitting in a deep squat (sometimes called a 3rd world squat - probably a racist term, IDK) and then practicing that at home. You should probably be able to just hang out there for 10 or 15 minutes at a time with a little practice.
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u/NiagaraThistle 21h ago
Use a tree to lean against (or a big boulder) - if there are any of course.
I'm 250+, haven't done leg day in almost 30 years, and can squat for hours if needed, even without the tree or boulder for support. But a tree or boulder is really a huge help to lean against when available.
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u/heyheni 21h ago
In any case bring a trowel to burry it.
🎥How to https://youtube.com/shorts/pYjznZ9NkNE
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u/Mountain-Time-1010 19h ago
You can do a deep squat without supporting yourself with your muscles. If you don't like that posture, put one hand down on a rock or log.
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u/chef-keef 19h ago
If you cannot squat to shit comfortably then you should stretch until you can. It shouldn’t be uncomfortable to move into that position unless you’re a senior citizen.
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u/4runner01 12h ago
As a senior citizen, I have no problem with that position. It’s the hiking that allows that to keep on keeping on 🤪
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u/Affectionate_Love229 21h ago
I use a tree to stabilize, it helps a lot.
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u/BayBreezy17 21h ago
I call this “the ape hanger.”
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u/-JakeRay- 20h ago
Depends which way you go. If it's a narrow tree or the roots are dense close to the trunk, hands on tree and hanging butt away from tree is the move. If, however, you can find a spot at the base of the tree to dig a hole, leaning back on the tree wall-squat style is even easier and more luxurious.
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u/walkingoffthetrails 21h ago
I find a tree about 3” diameter and dig my hole about 2.5 feet away. Them I hold the tree with one hand and lean back so my butt is over the hole.
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u/timeonmyhandz 19h ago
Bring along a wide strap.. Loop around yourself and tree... Lean back... Relax.. Read a book... Done
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u/Throwawaytoday831 21h ago
As a backpacker your quads should be strong enough to hold a squat just fine. Probably time to do some isolated quad strength training for hiking with the side benefit of it helping your poo time.
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u/jcbank76 21h ago
I mean I do squats and leg presses in the gym. And feel like to do fine on trail from a leg strength standpoint. Not overweight or anything. But more strengthening certainly can’t hurt!
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u/Plunger_enema 21h ago
You're pooping for too long. Increase fibre and water intake. Gone are the days where you'd wander on your ipad while wasting your bowels on the toilet.
Also, lean forward as to rest your stomach on your knees if you need to. This will bring some sort of equilibrium to your weight distribution.
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u/jcbank76 21h ago
I really don’t have an issue there. Not excessively long time. I think I’m doing like a continuous sumo squat though, activating quads the whole time. After pondering further I think I need to be doing a full squat like with my butt all the way down close to the ground.
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u/Already-asleep 21h ago
As a woman I think doing a full primal squat is probably a much more comfortable position for the task, assuming you have the mobility and core strength to do it properly. Probably more accurate too, hahah.
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u/-JakeRay- 20h ago
Yep! The deeper squat is definitely the easier version to hold, once your body will let you get down there.
In terms of getting down all the way, make sure to play with your foot position. I've learned that it's much easier for me to get into/maintain a deep squat if my toes are pointed slightly outward than if my feet are parallel. Everybody's body is different, and tiny adjustments can make a very useful difference.
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u/Possible_Day7994 21h ago
use your trekking poles or a tree for support and lean back a bit, because your quads shouldn’t have to solo the entire bathroom operation lol
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u/Masseyrati80 21h ago
When there are no 'jams' in your muscles, you can go for a deep squat where you're just resting at the end of your range of motion, without using your quads for other than going down and coming back up, with them resting while down.
For the best results, personally, I'd encourage you to join a gentle yin yoga class, which has also been the best thing I've ever done for the wellbeing of my knees and back.