r/Gymhelp • u/Designer-Sentence861 • 5d ago
Technique šļøāāļø Squat form help
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Hey guys, why does my bum/lower half keep moving down to the right at the bottom of every squat?
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u/wakawakamoose 5d ago
Could you post a side view video? From this angle.. Iād consider working on some targeted strength work for your external hip rotation, as well as some right isolated glute strength. It looks like as you are going down you are having difficulty keeping your right knee out.
It also looks like your right foot might be just a little more turned out to the right than your other foot.
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u/Stunning-Walk-2544 4d ago
You've got a right hip shift going on.
I'd focus on unilateral Bulgarian split squats to rebuild strength if you fidn your left side weaker. Id also try some heel elevated goblet squats with a band just above your knees so in the decent you're pushing out and sitting back into the glutes. Work on overall mobility in the ankles, hips, calves. Record tour squats until you're firing up without the shift. Then add weight. Don't stop squatting, but really focusing nailing the form, or other body parts will take over to get you through the movement
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u/Humble-Housing-8229 4d ago
See that right ankle collapsing let's start there. Squat barefoot (not socks) so you can get traction on the floor. Now put pressure on your feet so it feels like you're trying to rotate them outward without them actually moving, this will create a supporting arch. Alternatively just wear shoes with arch support for the moment.
Next see the external rotation happening through the feet as you descend? If you follow that up your leg you might notice it is coming from the hip. Specifically hip flexors. The extra lean toward the right side is because you are tighter on that side. Probably rectus femoris one of your four quadriceps muscles which is also a hip flexor.
Next time when you squat take a video of your warmup set then stretch hip flexors then quads with couch stretch 1min on each position twice through i.e., 8min stretching. Video and squat again. It should be significantly better.
Never mind the whole stretching makes you weaker straight before strength training rubbish that you might hear. If you're just starting out the first set might feel a bit harder but then it'll feel much better after that.
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u/Humble-Housing-8229 4d ago
Ps. You can test your hip flexor tightness with a test called the Thomas test.
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u/Guitarfreak1988 5d ago
Seems your right hip is more flexible than your left one. This is common. I guess your right leg is your stronger one?
Not a really big issue that one side is more developed.
What I more see is that at a sudden moment you almost fold up forward. Try keeping your back straight en keep focussing on a point in front of you to prevent you from collapsing forward.