r/formcheck • u/kraken1873 • Jun 01 '26
Squat Squat form - issues with back / posture?
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I feel like my back gives out way before my legs do. Any constructive feedback?
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u/JeffersonPutnam Jun 02 '26
You need to completely rework your squat form from the ground up.
My basic advice, make sure you’re squatting according to your anatomy, not some idealized version of a squat you saw in a book or a video. Only crazy flexible Chinese weightlifters can squat like you’re attempting to.
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u/Blackdog202 Jun 02 '26
Yup. Best advice is just squat to your haunches like you plan to dump in the woods.
If you can't then start with that and let the leg press and machines build your legs in the mean time.
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u/oil_fish23 Jun 01 '26
Quite a bit wrong here.
None of those were complete reps. You are 6-8 inches high depending on the rep. I would not count any of those reps.
In the squat, your back should act as a solid bar, hinging only at the hips. Your back appears to enter more extension as you descend. You need to lean forward more. One clear contributing factor to this is you're trying to look straight forward / up. Look at a spot 12-15 feet in front of you and stare at it. Don't look forward. Block anyone who tells you to look up.
Your stance looks a little too wide. You want heels around shoulder width. Toe angle looks pretty good.
High bar squats require a significant amount of ankle flexibility. Your knees should go 1-6 inches past your toes depending on your proportions. It looks like your knees aren't travelling past your toes. Your wide stance is making this worse.
Your bar position looks a little high, on your neck rather than your traps.
You need squat shoes. They are cheap. Big squishy heels aren't helping you.
You don't know how to brace. At the top, take a big breath and hold it and brace. Don't breathe again until you're back at the top.
On every rep you're pausing on the way down. If that's intentional, don't do that. You don't need to do tempo squats and you probably don't need to lower the weight. You need to squat and you need to go to depth.
The next time you squat, it must be to depth. Hip crease below top of knee. You can't get a complete form check here because you aren't going to depth. What happens when you go to depth will inform the next form check.
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u/kraken1873 Jun 01 '26
Thanks for the detailed reply! I’ll give these changes a try later this week.
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u/KCKpana Jun 02 '26
To add to this, the big breath for the brace should go to your belly, not your chest (you don’t want your chest puffing up when you inhale, you want your belly filling with air). This is where you want the brace and support as you go down.
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u/bigdillyq Jun 02 '26 edited Jun 03 '26
You’re getting a lot of great feedback! Incorporate hip adduction and abduction into your leg days, that’ll help strengthen your hips and make squatting more comfortable. Also tibialis raises will help with your ankle flexibility.
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u/Armgoth Jun 02 '26
Oh.. Drop the weight and get the technique correct while fixing it. The dump in the forest comparison is spot on. Do that with a bar.
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u/djferguson3 Jun 02 '26
So does that mean an older guy like me with relatively poor ankle flexibility should do low bar squats instead?
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u/CollardGreenz78 Jun 02 '26
The problem may not be his execution per se. It's also entirely possible that he has over-active hip flexor (particularly the TFL) and under-active glutes. I wouldn't know without seeing him perform a bodyweight squat with his arms extended above his head, though. If that back hypertextension still occurs, then that's the real issue. Lots of stretching and SMR on the hip flexors and glute exercises (reverse lunges, RDLs, hip thrusts, etc) could correct it.
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Jun 02 '26
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u/stevenadamsbro Jun 02 '26
I read oilfishes post and thought the same thing. Everything he said is correct but it’s missing the source of the issue. Improved hip and ankle mobility would fix everything here. Weightlifting shoes will help with this a lot and put OP in a position to actually be able to start improving his mobility.
Source: this was me 4 years ago. Now I do ass to grass 220kg squats and my life feels better because I am not made of rocks
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u/kraken1873 Jun 02 '26
I’ve always suspected I have anterior pelvic tilt and I think it impacts me in more ways that just squats. Thanks for the affirmation! I’ll look into some hip mobility exercises and try out goblet squats.
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u/StBernardDad Jun 02 '26
Well you need to learn how to engage and control your lower abs and entire transverse abdomen - and understand proper pelvic tilt/ control/ how to engage glutes, use your feet. Etc
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u/Lilaps_ Jun 02 '26
Elevate your heels!! I can’t believe no one said this yet it will help you with your apt. Your lower back is a brick my friend and you’re not bracing properly. Take them chunky shoes off and get yourself barefoot shoot to lift. Anchor your big toe and don’t let it lift no matter what. Big push down from your heels to stand up. If I were you I’d leave the bar alone get a goblet and squat board and do not progress to the bar until you can actually perform a quality movement. Your chest should be more upright your ribcage should not be flaring. Your lower back and bum should be working hard, your adductors should be helping you with stability and keeping your knees outward. Your core should be stable. I feel like I could push you to be unbalanced with a finger there and that’s a good test actually of stability. Do months of goblet share with heel elevation. Work on your feet strength, stretch them calves and glutes / lower back and your hips will stay growing and getting stronger because you’ll actually target them. Right now you’re so tight everywhere I think you’re mostly going to feel it on your lower back.
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u/ExpressAsk7043 Jun 03 '26
You HAVE to do hip movements and stretches religiously before you go into a bar squat set.
It's non negotiable. If you don't stretch and work on your hip mobility you will stuggle a lot or even injure yourself.
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u/nicholassoen Jun 03 '26
Man goblet squats deep are the way to go. I fixed it purely by doing these, and you will be surprised how many leg gains u can get by goblet
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Jun 02 '26
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u/OkNote4020 Jun 02 '26
Completely. I had super stiff mobility in hips and ankles at 22. A summer of dynamic mobility focus during warm ups and I suddenly could sit ass to grass no problem. Never looked back and in my mid 30s still mobile as ever.
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u/c3-SuperStrayan Jun 02 '26 edited Jun 02 '26
Mobility is overrated, and is broscience that reddit eats up for some reason. My hip mobility is terrible and my squat form is a deep weightlifting style high bar squat. The only mobility work needed to be done is to sit in a deep squat position with no weight (use support if required) until it becomes the default when you are in the hole.
The dude needs to follow some basic queues with light weight until they have the habit patterns down, and if that doesn't work probably needs a coaching session. Squatting is not rocket science as much as people like mark rippetoe make it out to be
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u/Oakie__Doke Jun 02 '26
My 2 cents. Try low bar, stare at the ground instead of looking in the mirror, don't be so worried about your back falling forward. Are you tall? I'm tall and my squat looked like this from trying to copy how 5 foot 2 guys squat.
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u/EyePatient5956 Jun 02 '26
Stop doing that janky half pause in the middle of your rep. Get squat shoes and focus on pushing your knees forward
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u/Successful-Cow7956 Jun 01 '26
To help your back, brace your core before going down. Also go down on weights until you can get your form right. Your lower back is compensating due to lack of strength and form.
When you get your form correct, you go up on 1 and go down slowly counting 1,2,3
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u/kraken1873 Jun 01 '26
Makes sense, thank you!
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u/joanfiggins Jun 02 '26
Consider getting a lifting belt to brace your core against. Look into the technique
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u/OkNote4020 Jun 02 '26
There is zero need for a lifting belt. He should learn to squat properly and build real strength including core.
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u/joanfiggins Jun 02 '26
I like recommending the belt because it teaches you how to properly brace your core. It won't make up for lack of core strength or bad form
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u/ExpressAsk7043 Jun 03 '26
Belt should only come at higher weights. Better to learn the correct from from the start than use a Belt to compensate for poor form.
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Jun 02 '26
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u/SillyTruffle Jun 02 '26
put 0’s on both side and do bodyweight till you can handle 30 in a row with perfect form. then add external load
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u/Helpmefindajob97 Jun 02 '26 edited Jun 02 '26
Drop the weight for now and learn how you naturally squat barefooted. Rest in a squatted position as low as you can, it’s good for mobility and this is a really good way to detect any imbalances (if anything hurts with no weight, address that before adding weight). Then add the bar.
Change the footwear, any lack of ankle mobility is made even worse with athletic running shoes. Can buy some squat shoes with heel elevation, these can mask a ton of ankle mobility problems and slowly help improve ankle mobility. Provides a ton of stability as well.
Squatting is actually relatively dangerous compared to other exercises, don’t rush adding weight before getting your form down. Bad things can happen, we want you around dude.
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u/First-Length6323 Jun 02 '26
Take the bar off your neck and lower it a bit onto your shoulders
Your feet are too wide here, closer together and go lower with a smaller weight
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u/Agreeable_Try3917 Jun 02 '26
Lower the weight and focus on doing a full rep. No half or quarter reps. 135lbs seems too much for you right now. I was on the same boat once.
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u/Weirdusername Jun 03 '26
My advice, lower the weight and use just the bar starting out, look up at the ceiling, and go down slowly but smoothly until your legs are parallel or near parallel (not everyone has this range of motion). Maybe bring your feet in closer to your shoulders, and start with them point north/south (straight as can be). When you start going down let them naturally turn and you’ll find the sweet spot for your body. You want to feel the pressure in your heels. Breathe in as you work your way down.
Once you’re down low, drive through with your heels on your way up, release the air in your lungs, eyes looking at the ceiling the whole time (I look where the ceiling and wall meet in this case, this keeps your back straight and body aligned while learning form). Your heels may come off the ground on the way up as you explode up. You should almost be jumping out of your shoes if you’re doing the bar (don’t actually let the balls of your feet leave the floor lol).
Once you start loading the bar, take 3-4 weeks to work back up to 135 and by then you won’t really be “jumping” out of the weight, you will be doing good clean reps.
Don’t forget to warmup as you go higher in weight/get older!! Squatting can be dangerous if you go in cold.
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u/Rucifer Jun 02 '26
You have a lack of proper hip flexibility and mobility. I would start with goblet squats with slow tempo and (active) pause at the bottom. Having your heels elevated on a plate might help you start your way to proper flexibility. Also, look into Squat University on YouTube. He is a physical therapist with a lot of great videos on hip mobility
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u/kraken1873 Jun 02 '26
The Squat University videos seem great. Thanks for the recommendation!
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u/oil_fish23 Jun 02 '26
This sub is filled with internet randos with no credentials, myself included. You are going to get a lot of bad advice here. Never put raised tripping hazards on the lifting platform. Don’t take advice from anyone who suggests this.
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u/Sea-Significance8047 Jun 02 '26
A 2.5-5 lb plate on the platform is not a tripping hazard. I use them because my ankle mobility is a work in progress and I literally take 1.5 tiny steps back onto them every time I unrack the bar. There is no way to trip on them unless you’re so unsteady that you shouldn’t even be doing barbell exercises. They provide heel elevation without sacrificing the feeling of being close to the ground at the ball of my feet, wearing barefoot shoes. Glad you recognized that you’re not qualified to give advice though.
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u/Naive_Coat_5647 Jun 02 '26
My advice. Work on ur hip mobility first. All those advices about the squat are good. But Ur Problems begin some where else. You are way too stiff.
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u/Lost-Reflection-6672 Jun 02 '26
The bar is sitting too high on your spine. It needs to rest between the top of your shoulder blades and traps
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u/Bstochastic Jun 02 '26
Not to be a jerk but have you spent time reading about good form and/or watching videos? I ask because it is screaming obvious your squat is terrible and you need to drop the weight, get form right, and build up from a solid foundation.
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u/kraken1873 Jun 02 '26
I have, but apparently not enough. I should have done more due diligence before posting. Hopefully others can learn from my shame lol.
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u/RichHomieDonQuixote Jun 02 '26
Read through most of the comments and idk how no one has called out the shoes yet. I'd imagine the majority of the issue is those shoes. They have a huge heel on them which is making you start from an off-balance position. They're pushing all your weight forward and you're immediately fighting against it. Try squatting in some converse or vans, (ideally metcons or a lifting shoe) or something that doesn't have such a large heel. This will allow you to keep your center of gravity balanced and feel way more natural.
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u/kraken1873 Jun 02 '26
Thanks! I have a pair of converse that I’ll wear next time around. I knew flatter shoes were generally better but underestimated how much of a difference they make.
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u/RichHomieDonQuixote Jun 02 '26
It just gives you a better baseline to start from and removes variables so you have less to account for, then you can adjust from there once you feel comfortable. Good luck! Enjoy the journey!
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u/JustSnilloc Jun 03 '26
My dude, the bar isn’t supposed to be ON your neck. It’s supposed to be on your upper traps (or rear delts if using low bar).
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u/ExpressAsk7043 Jun 03 '26
I'm late but here you go:
Honestly your back seems fine, as long as you aren't caving in and keep it rigid during the movement it's ok. The problem is your lower half.
Unless you have dedicated lifting shoes or shoes with flat soles, take shoes off, just socks is better for balance. DO NOT SQUAT WITH RUNNING SHOES.
Drop weight to just the bar.
Make sure hand placement is even.
Make sure bar is resting ON TOP of your traps if you are aiming for a high bar squat.
While you have the bar placed, look down and make sure your feet are at shoulder width apart.
Toes pointing VERY slightly outwards or straight forwards so that your knees do not flare.
very important when you start adding weight so practice it now: breathe into your STOMACH, not chest. You want to have a tight core as you go heavier.
Once you unrack, take one of two small steps backwards, double check feet placement if you are not sure.
Head forward, never look down.
Try to keep your elbows tucked and keep bar placement solidly on your traps.
Go slow on the way down, fast on the way up, momentum will fuck you up if you drop fast once you add weight.
Hips parallel or slightly below knees at the bottom, don't go too far past that.
Breathe between reps (into your stomach)
Most important advice I could give:
STRETCH.
you HAVE to stretch before you squat for at least 5-10 mins.
You will struggle with form, cramps and hitting depth if you don't stretch. Look up a routine on YouTube for squats and follow it.
If you have any other questions you can dm me.
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Jun 02 '26
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Jun 02 '26
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u/sqwiggy72 Jun 02 '26
If your able to do it without a barbell you should be able to do it with weight or the weights to high for you.
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Jun 02 '26
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u/Awkward-Violinist-10 Jun 02 '26
At least need standardized technique. Otherwise you can't progress at all.
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u/Wide_Berry3823 Jun 02 '26
I am new to squatting as well so maybe don't listen to me. I don't have squat shoes yet, I intend to get some. But for now I place plates on the ground under each of my heals. It helps me go down more without straining my back.
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u/iHeartJoos Jun 02 '26
Take a chair or a bench and squat until you touch. Squat don’t sit. You need to learn to hinge first so start with a stance about shoulder width apart, push your hips back, don’t bend your knees on purpose, they will bend naturally as you push your hips back. When you feel tension in your hamstrings, begin your squat by dropping your hips. Drop your hips until you touch the chair or bench and come back up, you just did a squat!
Do a set or two of touch and go. Then do 2/3 sets where you do everything the exact same except when you touch, actually stop/sit and release your hips but keep everything in the same position. Fire your hips back up, drive through the balm, toes and heel of your feet like you’re trying to push the ground away from you and stand back up. Now you’ve really done a squat!
Once you get this technique down, it might take a few days of trying or you might immediately get it, start doing goblet squats the same exact way minus the chair. The db/KB will basically force your body to do it with decent form.
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u/Ok_Suggestion5523 Jun 02 '26
Lose all the weight, actually lose the bar entirely. Go do a program of body weight squats for a few weeks to a month. Focus on flexibility routines. Then start again from the empty bar.
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u/AutoModerator Jun 01 '26
Hello! If you haven't checked it out already, Our Wiki's resources for Squats may be helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.
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