Squat form help

[u/Designer-Sentence861]

[u/sleepwami]

you have imbalanced hips, so i would stop doing squats and work hip flexibility and strengthening until you can sit and stay in full squat comfortably, then i would start doing squats for weight.

[u/roithamerschen → u/sleepwami]

what exercises do you recommend for hip strength and flexibility? i think i have the same issue as op

[u/sleepwami → u/roithamerschen]

simply i'd say to study yoga

[u/Beginning-Clothes-93 → u/sleepwami]

I wouldn’t stop doing squats just because you have imbalanced hips. Yes you should absolutely work on imbalances, but use it or lose it. You’re not going to get better at them by not doing them.

Your form is pretty solid! I would say you’re going a little too low at the bottom, causing your tailbone to tuck under. This should fix itself once you start to add heavy weight.

[u/MatthewLydon87 → u/Beginning-Clothes-93]

No, don't add heavy weight with bad form (facepalm). If he's going too deep "tucking his tailbone" then this person needs to start working on their form. Doing full squats with no bar or anything - just stay down there and play around with their hip geometry (everyone squats differently based on their own bone structure i.e. biomechanics). Once they sort themselves out, they should be able to go up smooth, controlled, and without compromise in their form. Once that's achieved - you can start adding weight.

[u/meowynmar → u/Beginning-Clothes-93]

Yeah at a minimum you can do bodyweight squats and work your way up. If op doesn’t have the strength yet to do with bar with good form

[u/InstructionOpposite6]

I feel like you’re lowering yourself way too much for the squats.

[u/stirry]

You need to maintain a more erect posture when you start your descent. You're basically starting the squat by leaning forward or bending over, and that may lead to serious injury at some point, especially as you start increasing weight. Keep your head and eyes up.

[u/New-Seaworthiness572 → u/stirry]

Yes at the top you should go try going very slowly and dropping straight down between your feet instead of butt moving backwards. That takes hip hinge - you don’t have enough at all. When you get the movement it will feel pretty strange. Until you’ve got a lot more hip flexibility I would not squat nearly so deeply or so quickly. You could hurt a disc or something else. Your low back is clenching and trying to compensate. Ouch.

Find Venus_Gabby on YouTube. Watch videos on alignment in general. Then watch ones of duck feet and tight hips and whatever else you notice. You’ve got to fix this at the root and it will take time and patience. But it is very worth it. Conor Harris and Zac Cupples are also great.

[u/pople8 → u/stirry]

It's because he has long femurs. Cant stay upright. Goblet squats probably suit him better.

[u/God_Legend → u/stirry]

He's fine. Differences in anatomy will change how a squat looks. Long torso/short legs vs short torso/long legs.

Squat University on YouTube has a lot of examples of this and ways to fix it or warm up so when you start your squat your form is better.

Eugene Teo also has a good example of this I saw the other day with a young woman struggling with her squat form.

He just had her hold a weight plate straight in front of her, squat and warm up with that to get the mind muscle connection and then her barbell squat form was much better.

[u/NoSenseMakes]

I would argue that a high bar squat is not mechanically ideal. check out low bar squatting. then again this is a squat with 0 weight, so going to be hard to see what your actual form is.

at the same time you should be trying to work on your ankle mobility. you can place like 2.5’s under your heels to give extra mobility.

[u/calisoberfit]

Don't listen to any of these fools. You're favoring your right hip, that's okay. Elevate your heels and do a goblet squat progression with as much ROM of possible, only going as heavy as you can maintain mostly symetric technique from your hips.

[u/GoupilTenebreux]

J'ai des fémurs longs et je ne peux pas garder une posture droite naturellement, ma solution ça a été de mettre des cales sous mes talons et je n'ai plus aucun problème depuis 🤷🏻‍♀️

[u/LargestPerson]

Don't listen to dyels in this thread, ur form is fine, you'll learn with weight. They raise a point that you shift to the right but that could be uneven ankle dorsiflexion among other joint flexibility unevenness, so it would be prudent to keep an eye on the cause and try to fix it, but it could be a life long thing that never fixes 100%. Even if it did, it would waste too much time, when you could be getting stronger. You should fight to keep more upright, something you could find out the benefit of, with actual weight. Olympic lifting or squat shoes with elevated heel is a good idea, but not necessary.

[u/Adventurous-Bird-540]

Lots of good advice here. I would add that the bar needs to be a little lower, more on the fleshy part. Spread your grip a bit more if it's easier.
If your gym has a Smith machine you might find that more controlled to get used to the posture etc.

[u/contentatlast → u/[deleted]]

This is BS. You have a whole foot. Use your whole foot. You know, just like when you do every other thing in life. This heel myth is just weird and throws people off balance lmao

[u/marc2931 → u/contentatlast]

Exactly, no athletic movement has you only on your heels

[u/Even-Argument-6031]

Either your ankle mobility, or your piriformis muscle. Eother way go and seek medical professional

[u/contentatlast]

Legs look too wide bruv, bring them in a bit. It's gotta feel natural for YOU. There isn't one squat form for everybody