Why Can't I deep squat right?

My heels come up off the ground when I try to squat down. I don't know how to fix it though. I can do squats properly with weight on me but when I do body weight stuff, my heels come up off the ground. Like I can do perfect goblet squat but when I take the weight off, my heels life up and I am on my toes. Is it because I have really long legs or something?

  1. 3 months ago
    Anonymous

    For me, it’s a lack of shin flexibility

    • 3 months ago
      Anonymous

      >shin flexibility

  2. 3 months ago
    Anonymous

    >western squat
    >requires less effort and produces worse results
    I wonder how it got its name

    • 3 months ago
      Anonymous

      Fuck I hate referring to things as 'western'

      As opposed to? India? Africa? Russia? China? Home of cheap plastic crap with a population in decline?

    • 3 months ago
      Anonymous

      The curse of the modern invention that is the lavatory.

  3. 3 months ago
    Anonymous

    Depends on your limb lengths and hip structure. Some people can never do left because they would lose balance. Could be your hamstring and ankle mobility that limits you as well. Doing ankle dorsiflexion exercises and pancake stretch can help

  4. 3 months ago
    Anonymous

    spread your legs until your knees reach your shoulders

  5. 3 months ago
    Anonymous

    Poor ankle mobility, most likely the talcrural joint being stiff, preventing deep dorsiflexion.
    Flex your ankle and see how far you can go. Now press in on your talus and do the same thing for comparison.

  6. 3 months ago
    Anonymous

    tight Achilles tendon and calves and hamstrings, and weak hip adductors

  7. 3 months ago
    Anonymous

    i cant do full squats without weight to balance me out. doing them with just a bar causes me to tip over.

    • 3 months ago
      Anonymous

      Same! Does that mean our joints are fucked up or is that just how our body mechanics are? I struggle understanding when its a body mechanics issue and when its a me being shit at exercises or mobility etc. If its a mobility issue I want to work on it. If its just body mechanics, then I am just fucked. I have long legs and a mid sized torso.

      • 3 months ago
        Anonymous

        i think its just a mobility issue. my first few squats warming up have awful depth but the more i get into my sets the deeper i can go.

  8. 3 months ago
    Anonymous

    Widen your stance and you can point your feet out some if needed.

    • 3 months ago
      Anonymous

      I just tried this and I feel pain / stretch in my groin. Does this mean my hip flexors or whatever are in need of mobility work?

      • 3 months ago
        Anonymous

        Maybe you just went out too far, but that's possible.

  9. 3 months ago
    Anonymous

    Stretch your calves and Achilles tendon

  10. 3 months ago
    Anonymous

    Would you say its a good idea to dedicate a work out session to just mobility work? I work out 3 days a week. Or maybe its a better idea to do mobility work on the weekend or something. I workout Monday, Wednesday and Friday. I have been noticing that my mobility fucks me on a couple lifts. Particularly anything lower body.

    • 3 months ago
      Anonymous

      Mobility/flexibility should be trained regularly, its smarter to just add 10-15 mins at end of every workout to work on it. Further you can do minor mobility work throughout the day. The issue is people spend lots of their time sitting/walking and not really moving their body except between these two basic positions, spending very little time in any other position, stiffening up over time.

  11. 3 months ago
    Anonymous

    Depends
    I've got a mild form of hereditary spastic paraplegia so I'll likely never be left
    My hip and calf muscles are fucked

  12. 3 months ago
    Anonymous

    Your ability to squat is linked to the way you are built. There is also a minor, almost negliable, relation to your flexibility. I could post an interesting link if I only was sitting at my computer. Sorry. But for anectdotal stuff: Am flexible as fuck, but my squat will never be beautiful due to my frame.

    • 3 months ago
      Anonymous

      Fucking bullshit

  13. 3 months ago
    Anonymous

    It's because you're retarded. Lift your hands above your head to counterbalance your lack if flexibility/center of balance

  14. 3 months ago
    Anonymous

    because you're not a manlet?

    • 3 months ago
      Anonymous

      Does height play a role in this? I am 6 feet tall.

      I can't do left without weight for some reason.

      Same. When I do front squats or goblet squats, I have no issue. When I do bodyweight squats my heels come up off the ground. I also sort of hunch over when doing body weight because if I don't, then I fall over backwards I think.

      • 3 months ago
        Anonymous

        put small plates where your feet are on the ground in the squat rack and elevate your heels with them
        should help

  15. 3 months ago
    Anonymous

    well hello first worlder, not so superior after all huh? you can thank the chair joo

  16. 3 months ago
    Anonymous

    I can't do left without weight for some reason.

  17. 3 months ago
    Anonymous

    Am I supposed to feel these in my lower back?
    It's like that ache you get when you sit at a computer for 16 hours

  18. 3 months ago
    Anonymous

    i've been doing ankle mobility for years now, still can't squat deep without falling over. It's been getting better lately since I incorporated BENT KNEE ANKLE STRETCHES WHY DIDN'T I THINK TO MIMICK THE ACTUAL SQUAT WHILE STRETCING AAAAAAAAAAAAA

    anyone got more tips for ankle mobility for the full squat? I can squat easily if my heels are placed on a slightly raised surface.

    • 3 months ago
      Anonymous

      Same thing for me, I've been struggling with that shit for years.

      What currently works for me is squatting with elevated heels to just get the feeling of going deep.
      Furthermore I use the same position (unloaded) to mobilize my ankles and hips (moving my knees forward while stabilising with my hands until they touch the ground and back). I do this to open up my hips.

      I need to incorporate more shin mobility / strength exercises, as moving my foot upwards is currently pretty hard. This could help me keep my balance and get my knees a bit more forward in the bottom position.

      Also I need to stretch/mobilize my hip extensors as they prevent me from fully opening up when I get low.

      All in all I've seen and felt good progress. However I still can't squat with flat feet. But we'll all get there 🙂

      • 3 months ago
        Anonymous

        nice trips
        I think also spending as much time as possible in the position helps. Ido portal had that 30min/30 day squat challenge

  19. 3 months ago
    Anonymous

    I can do both. Asian Squat is quite useful for some activities.

  20. 3 months ago
    Anonymous

    It's all about your hip bone shape and position, no way to really improve it
    Chinks and mongoloids are generally better suited for deep squats

  21. 3 months ago
    Anonymous

    I feel like only short people can do the "Full squat". Is that too based to say though?

    • 3 months ago
      Anonymous

      No. What would be too based to say is what the OP skirted around with his naming of the positions, and that is that only non-Whites can do the "full squat".
      >inb4 Slav squat
      Slavs are not White.

      • 3 months ago
        Anonymous

        This is a sick ass Pepe. Kinda rare actually.

  22. 3 months ago
    Anonymous

    Most likely it's the femur-tibia/torso ratio. You got long femurs compared to your torso/tibia?

    Now you know that squats are a meme.

  23. 3 months ago
    Anonymous

    >My heels come up off the ground when I try to squat down. I don't know how to fix it though. I can do squats properly with weight on me but when I do body weight stuff, my heels come up off the ground. Like I can do perfect goblet squat but when I take the weight off, my heels life up and I am on my toes. Is it because I have really long legs or something?
    it's because you are fat, to be able to perform slav squat your legs need to be thin, your chest and arms need to outweigh your ass and quads, it's just physics really

  24. 3 months ago
    Anonymous

    OP IGNORE THE COPERS
    Ignore the böne structure / hip anatomy / femur copers. Anyone who says this usually has dogshit flexibility because they haven’t worked on it for long enough or properly. Everyone can squat deep.

    You can squat deep with a goblet squat because you have a counter balance, which allows you to shift your weight backwards.

    You need to just spend time in the position daily and really start to stretch regularly. It’s your ankles and hips which need work, likely hips. You need a lot less ankle mobility than some people try to make out, because in a full depth squat the knees will travel backwards at the bottom.

    Address your hip internal and external rotation. Think about keeping your weight back slightly longer as you descend and you should find some increase in depth.

  25. 3 months ago
    Anonymous

    I've been rapidly improving my squat mobility lately.

    Biggest mistake people make: obsessing over the ankles. Most of it comes from hip mobility. If you google image search "asian squat" or whatever, there's lots of examples of people doing it without the best ankle mobility.

    Do "hip swivels" (look it up). These are easy and very effective at loosening the hips. Then try working on what's called the "horse stance" -- one of the best exercises of all time. Also just get into the position for extended periods (try to position so that the emphasis goes into your hips).

    • 3 months ago
      Anonymous

      Holy fuck. I just tried that horse stance thing. Man that is hard but it definitely felt helpful. Thanks. Same with hip swivels.

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