I can't squat without falling!! Am I the only one?

armsgirly

I just realized yesterday as I was trying to do a squat with proper form that I CANNOT squat. I cannot go down deep without being on my toes (I cannot keep my feet fully flat on the ground), and when I try to I just fall. I have no way to balance myself and just fall back.
I have always had bad posture unable to sit up straight for more than a few seconds at a time but I had idea it was that bad. Every normal human can do a proper squat no?
What I can I do? Please no advice about just sitting up straight because that won't correct 30 years of being slouched. I need real, practical advice. Something that I can do that is really going to fix this problem. I wanted to start a weight lifting program but I guess that's impossible until I can properly squat, no?
By the way, I am 29 yo female, 160 lbs, skinny fat, doing a full body workout every day, wanting to really tone.
Any help and serious advice would be greatly appreciated!!

ew_david

I've been slouching for well over 30 years; that's not your issue. I squat pretty well for a sloucher.

Are you doing weighted squats? If so, swap the bar for a broomstick and practice until you get it right. Watch YouTube. Google "back squat form" and practice practice practice.

Mouse_Potato

That kind of sounds like an ankle flexibility issue to me. Maybe work on some ankle streches/calf stretches?

IzzyBooNZ1

do you stretch and do glute activation exercises beforehand? how is your core strength?

also this is a great website for glute and squat info !

FSLSBSmfp

Sounds like you might be having some mobility issues. Check out Joe Defranco's Agile 8. I do it everyday, sometimes more than once, and have never felt better.

Sam_I_Am77

armsgirly wrote: »

I just realized yesterday as I was trying to do a squat with proper form that I CANNOT squat. I cannot go down deep without being on my toes (I cannot keep my feet fully flat on the ground), and when I try to I just fall. I have no way to balance myself and just fall back.
I have always had bad posture unable to sit up straight for more than a few seconds at a time but I had idea it was that bad. Every normal human can do a proper squat no?

Every human can squat but not everybody can squat properly. Go to a gym when other's are squatting and just observe, you'll see your issue is not entirely uncommon.

What you're describing can be one of a few possibilities, it's hard to say without seeing you squat in-person.

1. Overactive muscles: Calves, Psoas (hip flexors), possibly quads
2. Underactive: Glutes, hamstrings, lower back, upper back
3. Flexibility issues: Hips, glutes, hamstrings, calves, TFL, lower back

Assuming those are the correct issues for you, I would stop squatting for now because there's no reason to do it if you're unable to do it correctly, could end up hurting your knees in the process. Build some strength in the above areas via things like Step-Ups, RDL's, Back Extensions, Leg Curls, Hip Thrusts, Glute Bridges, some kind of rowing. If your gym has a Corrective Exercise Specialist, Performance Enhancement Specialist, or CSCS they would be a good start in observing you and putting together a more specific program for you; unfortunately I can only give you generalizations.

YouHadMyCuriosity

Ankle and calf stretches! I have this issue as well, due to walking on my toes for much of my life. Stretching helps. So do weightlifting shoes that raise your heel. Good luck!

dlm7507

You might give chair squats a try to help work out your issues with squatting. Meanwhile for leg exercise you can do reverse lunges.

knelson095

You are not the only one. I can't go down very far at all without my heels lifting, I think it's an ankle mobility issue. I googled it and there are a lot of stretching exercises you can do.

SideSteel

Could be a number of possibilities. In my opinion it's most likely either a mobility issue or a balance issue.
Both are pretty common.

It's pretty common for people to have a poor bodyweight squat and poor back squat but once they try a goblet squat those issues get better because the load being in front allows them to stay back on their heels more (the load in front counterbalances the hips going back).

Feel free to post a video or PM one to me if you'd like direct feedback.

dlm7507

I have no trouble squatting. In the picture my heels are firmly planted in the floor and my glutes are on my heels. Yes, my back is in flexation, I'm relaxed. If it were under load I'd have a more neutral spine. The point of me posting the picture is to confirm that it does take a good bit of ankle flexibility and calf stretch. If your ankles won't bent like that, you won't be able to squat that deep, yet. Do some wall push-ups while keeping your heels on the ground. As you go lower over time (hands on kitchen counter, bench, etc) your ankle flexibility will improve while you get stronger. Be patient with it, it could take weeks or months. Do lunges for leg strength while working on it. We all have our own issues.

armsgirly

You all are the best!!! I'm sorry I was kind of grouchy when I posted this, I usually sound nicer and friendlier Anyways, thank you for all your suggestions, I never thought of all these possibilities.

_dracarys_ wrote: »

I've been slouching for well over 30 years; that's not your issue. I squat pretty well for a sloucher.

Are you doing weighted squats? If so, swap the bar for a broomstick and practice until you get it right. Watch YouTube. Google "back squat form" and practice practice practice.

I am not doing weighted squats, I just wanted to perfect a regular deep/floor squat until I realized I really couldnt do one. I'll just keep trying, I think it might just be a flexibility issue.

Mouse_Potato wrote: »

That kind of sounds like an ankle flexibility issue to me. Maybe work on some ankle streches/calf stretches?

I think you are exactly right, because after reading all the suggestions I tried doing it as perfectly as possible going down slowly to analyze where the problem lied. I think it's a combination of ankle flexibility and maybe some stiffness with my hips? Not sure if that makes sense but something is definitely tight there.

IzzyBooNZ1 wrote: »

do you stretch and do glute activation exercises beforehand? how is your core strength?

also this is a great website for glute and squat info !

I do some stretching and some cardio beforehand but probably not as much as I should. My core could use some strengthening as well which I am working on.

FSLSBSmfp wrote: »

Sounds like you might be having some mobility issues. Check out Joe Defranco's Agile 8. I do it everyday, sometimes more than once, and have never felt better.

I will definitely check that out and doing every day, I desperately need something for flexibility in general. My neck and upper back feel stressed and a bit stiff as well.

Sam_I_Am77 wrote: »

armsgirly wrote: »

I just realized yesterday as I was trying to do a squat with proper form that I CANNOT squat. I cannot go down deep without being on my toes (I cannot keep my feet fully flat on the ground), and when I try to I just fall. I have no way to balance myself and just fall back.
I have always had bad posture unable to sit up straight for more than a few seconds at a time but I had idea it was that bad. Every normal human can do a proper squat no?

Every human can squat but not everybody can squat properly. Go to a gym when other's are squatting and just observe, you'll see your issue is not entirely uncommon.

What you're describing can be one of a few possibilities, it's hard to say without seeing you squat in-person.

1. Overactive muscles: Calves, Psoas (hip flexors), possibly quads
2. Underactive: Glutes, hamstrings, lower back, upper back
3. Flexibility issues: Hips, glutes, hamstrings, calves, TFL, lower back

Assuming those are the correct issues for you, I would stop squatting for now because there's no reason to do it if you're unable to do it correctly, could end up hurting your knees in the process. Build some strength in the above areas via things like Step-Ups, RDL's, Back Extensions, Leg Curls, Hip Thrusts, Glute Bridges, some kind of rowing. If your gym has a Corrective Exercise Specialist, Performance Enhancement Specialist, or CSCS they would be a good start in observing you and putting together a more specific program for you; unfortunately I can only give you generalizations.

Hmm, that sounds like possible issues, because as I tried squatting again, as correctly as possible slowly going down as deep while keeping good form, it felt as thought there is some stiffness with my ankles, the muscles in calves are extra weak and can't support the weight my thighs (and rest of my body) puts on them, and also my upper body along with my hips won't just "go" back, my hips and upper body "have" to be completely forward to maintain my balance.
I also thought of something: I had surgery on my ankles about 20 years ago (I was about 9 year old) for flat feet that the Dr said at the time would not be able to support my weight as I grew unless he would "adjust" the space between two bones in my feet (which were too far apart but I had no mobility issues at the time and walked/run like any normal child). I was in a cast for a very long time and it is possible that I never fully got back enough muscle in my calves and mobility in my ankles and knees. I remember that it hurt to kneel and even squat and can still be uncomfortable at times but it was so long ago that I forgot about it. Now looking back, it is possible that the physical therapy regimen was too short (maybe 6 months? I don't exactly remember). Maybe that's why I can't wear "high" heels as I feel like my calves are too weak to support my body in that elevated position. Just kind of thinking here.

YouHadMyCuriosity wrote: »

Ankle and calf stretches! I have this issue as well, due to walking on my toes for much of my life. Stretching helps. So do weightlifting shoes that raise your heel. Good luck!

I had never heard of weight lifting shoes that raise your heel before! Okay, thanks for reassuring me. I feel better knowing I am not disabled... I will try ankle and calf stretches regularly and hopefully notice a change soon.

dlm7507 wrote: »

You might give chair squats a try to help work out your issues with squatting. Meanwhile for leg exercise you can do reverse lunges.

I will try that. Any modifications that can still let me work those muscles somewhat efficiently would do. Thank you so much for the suggestions!

knelson095 wrote: »

You are not the only one. I can't go down very far at all without my heels lifting, I think it's an ankle mobility issue. I googled it and there are a lot of stretching exercises you can do.

thanks for confirming. That's a recurrent suggestion so I will definitely do some ankle stretches. How long have you been doing them and how have they helped?

SideSteel wrote: »

Could be a number of possibilities. In my opinion it's most likely either a mobility issue or a balance issue.
Both are pretty common.

It's pretty common for people to have a poor bodyweight squat and poor back squat but once they try a goblet squat those issues get better because the load being in front allows them to stay back on their heels more (the load in front counterbalances the hips going back).

Feel free to post a video or PM one to me if you'd like direct feedback.

okay, that actually makes sense. I think it's probably a combination of both. I'll try one and get a picture if I can overcome my camera shyness... I'd love feedback. Thank you for offering, it means much...

dlm7507 wrote: »

I have no trouble squatting. In the picture my heels are firmly planted in the floor and my glutes are on my heels. Yes, my back is in flexation, I'm relaxed. If it were under load I'd have a more neutral spine. The point of me posting the picture is to confirm that it does take a good bit of ankle flexibility and calf stretch. If your ankles won't bent like that, you won't be able to squat that deep, yet. Do some wall push-ups while keeping your heels on the ground. As you go lower over time (hands on kitchen counter, bench, etc) your ankle flexibility will improve while you get stronger. Be patient with it, it could take weeks or months. Do lunges for leg strength while working on it. We all have our own issues.

dlm, your picture was sooooo helpful!! It allowed me to picture and fully understand what everyone before you has been saying. I used your picture as a model and tried to replicate it several times to understand and feel where it was tight or uncomfortable. I believe just like you said it's some ankle flexibility issue, some calves weakness and some balance issue which could be due to my slouching... maybe. It really impresses me that you are relaxed!!! Do you feel as though you are putting weight on your calves? Do you feel that you have to put some strength in your calves to maintain that position?
Thank you for literally getting down and taking a picture to help me out. It really means a lot as I couldn't find much on the Internet on what was the problem, if other people had it and how to make it better.

You all rock!!!

I will research your suggestions and work on flexibility and strength!

dlm7507

That is truly a rest position for me. I could enjoy a cup of coffee like that. I can't say enough good things about the OS people's new book. It could be the best thing you ever did for yourself. [disclaimer, I have no association with these guys except that I strongly believe in what they do and teach.]

paulandrachelk

Got a fused ankle. Forget going down with heels flexed. Stretches help but can't overcome the lack of flexibility in one ankle and going down flexed on one and not flexed on the other doesn't work so I put about an inch or a bit more of something under my heels-a weight plate or board. Not the best but better than nothing.

blackcoffeeandcherrypie

The guy in the gym put spare weight plates under my heels so I could press down as I squatted.

_Bropollo_

Bad ankle flexibility and anterior pelvic tilt are the likely culprits. You have tight hip flexors. Try a wider squat stance (make sure to angle your toes out more accordingly so your knees still track in-line with your feet). In the meantime, do lots of stretching & mobility work.

Source: desk job for 8 years and had same problems when I started

Sam_I_Am77

Hmm, that sounds like possible issues, because as I tried squatting again, as correctly as possible slowly going down as deep while keeping good form, it felt as thought there is some stiffness with my ankles, the muscles in calves are extra weak and can't support the weight my thighs (and rest of my body) puts on them, and also my upper body along with my hips won't just "go" back, my hips and upper body "have" to be completely forward to maintain my balance.
I also thought of something: I had surgery on my ankles about 20 years ago (I was about 9 year old) for flat feet that the Dr said at the time would not be able to support my weight as I grew unless he would "adjust" the space between two bones in my feet (which were too far apart but I had no mobility issues at the time and walked/run like any normal child). I was in a cast for a very long time and it is possible that I never fully got back enough muscle in my calves and mobility in my ankles and knees. I remember that it hurt to kneel and even squat and can still be uncomfortable at times but it was so long ago that I forgot about it. Now looking back, it is possible that the physical therapy regimen was too short (maybe 6 months? I don't exactly remember). Maybe that's why I can't wear "high" heels as I feel like my calves are too weak to support my body in that elevated position. Just kind of thinking here.

Yeah, you should look into finding a trainer with one of the qualifications I mentioned above; they might be able to help you.

stevencloser

I got the same. It's definitely hip and ankle flexibility.

ltworide

I can't bodyweight or back squat properly either, I lean too far forward. I'm working on ankle/calf flexibility (my hip flexors are not an issue). I use weighted lunges, Bulgarian splits squats, goblet squats, front squats, Zercher squats, weighted step ups to reverse lunge in the interim.

I'm not sure about the safety of placing your heels on weight plates to back squat. The trainer I had warned me away from this as it places stress on the knees. Maybe others here would be better able to advise you on this.

Best wishes to you.