What do you do if you can't do squats? My ankles literally don't stretch enough to do a squat without falling backwards
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What do you do if you can't do squats?
You need to stretch your calves
What part of "ankles too short" do you not understand? I physically can't angle my legs more than 10 degrees beyond the regular 90 degree upright position
Post a picture of your leg so we can better assess the situation
Try weightlifting shoes, or put something below your heels to raise them up, reducing the mobility needed.
In addition, try stretching. I seriously doubt that you're physically incapable of squatting, you most likely just have tight calves. Look up calf stretching exercises and do them throughout the day.
Shut up and do your mobility work
How do you shit? Standing up?
Squatting properly has the same mobility requirements as sitting down on the toilet.
You have a moronic image in your head where a squat is done with a perfectly straight torso. Lean forward, so you wont fall backward moron.
Go read a book (Starting Strength, supersquats) and learn how to squat, you moronic fricking snowflake.
>How do you shit? Standing up?
Do you squat above the toilet? My weight obviously rests on the toilet seat, what par about that is difficult to understand
>rests on the toilet seat
Thats where you use your muscles moron
When you finish shitting, how do you get up? Lean your torso forward and stand up. That position, right before you stand up, is about how much your torso should lean forward.
>When you finish shitting, how do you get up?
By getting on my tiptoes and pushing off the rim, something I would literally never do during a squat, what the frick would you push off of? The air?
Puahing your feet into the ground and standing up. You are gwtting on your toes and pushing away the toilet rim? Woth what, your hands?
>Woth what, your hands?
With my fricking ass, what else could be possibly be genius?
when I finish shitting, I do a backflip up into a crouched position on the back of the toilet, like spiderman
But not the same balance requirements.
Nice excuse
elevate your heels using weightlifting shoes or otherwise
If you have long femurs and/or unfortunate hip socket anatomy, you could widen your stance and turn your feet out.
This is the only answer.
Don't look to some slav going as to grass with 500 lbs if you are a real white person.
fine, i'll say it
you don't need to squat
Then what do for glutes? b***hes in the gym have the glute machine on lock down.
Lel all squat variations hits glutes
>hack squat
>bulgarian split squat
>lunges
>leg press
also any hip hinge
>deadlift
>RDL
>kb swing
>hip thrust
Etc.
Leg press, lunges, leg extensions, deadlifts, hamstring curls, good mornings, goblet squats litteraly any lower body extension. Training is to be enjoyed if you don't want to do an exercise don't do it
Elevate you heels with a plate, or just do lowbar
heel elevated squatting.
and get a slant board to stretch your calves.
Sumo Squats.
Put a plate or ramp under your heel
Then the following progression
1) bodyweight-only squats to full depth
2) single dumbbell hung from hands between the legs
3) single dumbbell goblet squat
4) double kettlebell front squat
5) barbell front squat
6) barbell back squat (if desired)
If you have a belt squat machine, insert at ~4
If flat feet are desired, reach 3-4 then reduce the heel angle
Do not use leg press/hack squat as they will cause you to round your back at the bottom and can cause pain, save until you can confidently squat with a bar
Front squats
Leg press. One of those machine variations should be easy on ankles.
Leg extensions for quads.
Deadlifts/RDL/Good mornings/Hyperexensions for glutes.
(optionally) Leg curls for hamstrings.
>requires even more ankle mobility
It doesn't though it's easier to remain upright when the weight is in front of you.
Just stretch everyday. Im pretty sure in couple months you can squat.