I just CANNOT do a proper squat
LoryBear
Posts: 89 Member
I've watched endless videos on form, foot placement, etc., but when I put my feet shoulder width apart and try to go anywhere near parallel or below parallel (looking for glute activation here), I completely lose my balance and have to hold on to something, and I can tell however lightly I place my hand against a door or something, it's taking away from my glute activation.
Why can't I balance when I try to do squats? I put my weight on my heels and I keep my back straight, I just start teetering as soon as I try to get to my desired lowness.
(I've been trying for about 3 months now, usually once a day. Still no progress in the balance department.)
Why can't I balance when I try to do squats? I put my weight on my heels and I keep my back straight, I just start teetering as soon as I try to get to my desired lowness.
(I've been trying for about 3 months now, usually once a day. Still no progress in the balance department.)
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Replies
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in for the responses - i'm the same. i also lean too far forwards, and as much as i try to keep my chest up, the minute i get close to parallel, i end up leaning forward so as not to fall backwards. I am starting to wonder if it's just my structure - i'm long legged, short torso with limited lower back flexibility from a previous injury so i might just not be built for full squats? who knows.0
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Trying holding a weight out in front of you to help counterbalance. Or try with heels slightly elevated?0
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I'm guessing bodyweight squats? What do you mean by keeping your back straight? Do you mean vertical? It shouldn't be. You lean forward. How far forward depends on your frame. The key is to keep your center of balance over the middle of your foot. Generally that's your shoulder blades. By leaning forward at the hips when you sit back, you should maintain balance.
Question. When you get into the low squat position (however you get there) can you sit like that for a period of time? A good way to fix form is to start at the bottom. Find out where at the bottom of a squat you are balanced, then keep your focus on that body position.
If you're talking about weighted squats, that's a whole different thing, as the weight of the bar would change your center of gravity.0 -
probably mobility issues. But hard to say without a video. Usual culprits are hip flexors, ankles and maybe even the thoracic spine. Check out youtube for vids how to stretch those and do them daily. What might help is either the goblet squat SueGeer mentioned or if you ant to start with body weight doing squats with an exercise ball at your back against a wall.0
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tigersword wrote: »I'm guessing bodyweight squats? What do you mean by keeping your back straight? Do you mean vertical? It shouldn't be. You lean forward. How far forward depends on your frame. The key is to keep your center of balance over the middle of your foot. Generally that's your shoulder blades. By leaning forward at the hips when you sit back, you should maintain balance.
Question. When you get into the low squat position (however you get there) can you sit like that for a period of time? A good way to fix form is to start at the bottom. Find out where at the bottom of a squat you are balanced, then keep your focus on that body position.
If you're talking about weighted squats, that's a whole different thing, as the weight of the bar would change your center of gravity.
I didn't mean vertical, I just meant straight. And yeah they are body weight squats. And I'll try starting from the bottom.
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Tight muscles in the hip flexors, quads and hamstrings, lack of strength and flexibility in ankles and spine. Check out YouTube for how to stretch them and do them daily.
Not sure what you mean by straight squats. You should be lowering yourself straight down. If you are bending forward, your butt should be pitched back and your back should be straight (not arched or rounded); that way you are bending your knees in a balance. If you are doing a squat with your back upright, you should also be bending your knees in a balance. Either way, you should be lowering your butt straight down.
If you need to start by holding onto a chair, it's no problem. Even start with wall squats so you have something to support you and keep you from falling.0 -
probably mobility issues. But hard to say without a video. Usual culprits are hip flexors, ankles and maybe even the thoracic spine. Check out youtube for vids how to stretch those and do them daily. What might help is either the goblet squat SueGeer mentioned or if you ant to start with body weight doing squats with an exercise ball at your back against a wall.
It's probably worth noting that every time I hitch my leg up in any way, my hip snaps/pops, and I've noticed that my hips are uneven, once, when I was looking in the mirror I saw that my hip bones that jut out in the front don't line up. So you may be right about it being something to do with hips.
I've also been a clumsy doofus my whole life, so maybe balance just isn't my forte.
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My trainer had me do them holding onto a pole (which I stopped needing) and staying low with smaller pumps while on heels not full foot.
Don't be scared of your butt sticking out
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In my personal experience, for me, "bad balance" is a matter of weak and tight hip muscles, especially flexors. The snapping or popping sound, for me, is also an indication of muscle imbalance (hello, swimmer's shoulders).
The best news is, this can be fixed. I know I post this PDF all over the running threads, but these exercises have really, really helped me. I'm still just doing bodyweight squats--I don't want to lift heavy until I have a trainer check my form in person--but I can get below parallel now with zero balance issues and what from everything I've read is solid form. That was not the case as recently as November.
http://www.njsportsmed.com/files/myrtl_routine.pdf
I still need to hold onto something for one-legged squats, though. I am unfortunately not Captain Marvel just quite yet.
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There are a few other exercise you can do that will help; At least its helped me. They help balance and target same muscle groups. One is a one leg dead lift, goblin squats Just use a cow bell any weight and a chair behind you at comfortable height then sit and stand with weigjt infront of you. It will help with developing the accessory muscles used in squats And help with balance. There are a few more i picked up if interested let me know.0
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Try placing a 2x4(or anything similar) under your heels to keep your heels off the floor. I have the same problem with falling forward, but when I started doing this I am much more balanced. Over time you can stop using it once your muscles are stronger!0
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something simple to start with and work on your balance is a bench step which is basically a body weight squat (not quite but almost). Use a bench, one leg at a time. One leg on and press up, down, etc 15x x 3 sets. I did this before I started squats and it really really helped. Wouldn't be doing squats today if I didn't start there. And really get the heart pumping too0
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Squeeze your shoulder blades together and head up straight I find it helps. I also constantly lose balance unless using the squat machine at the gym.0
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also make sure your weight is not too high. Here is a tip from a bodybuilding friend
You need to ensure full range of motion when doing squats in order to engage all of the muscle groups. I like to perform them in with shoes off in my socks in order to ensure you are pushing on the ascent with your heels. When I take the bar from the rack, I roll my hips back which helps to ensure my glutes are pushed out. My descent is slow and controlled and I go as deep as I can in the squat, whereas my ascent is a little quicker and more explosive.
Another thing, try Smith machine squats to work on balance0 -
redpandora56 wrote: »in for the responses - i'm the same. i also lean too far forwards, and as much as i try to keep my chest up, the minute i get close to parallel, i end up leaning forward so as not to fall backwards. I am starting to wonder if it's just my structure - i'm long legged, short torso with limited lower back flexibility from a previous injury so i might just not be built for full squats? who knows.
A person with a short torso and long femurs will have more forward lean when squatting in order to keep the bar in line with the ankles.
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also make sure your weight is not too high. Here is a tip from a bodybuilding friend
You need to ensure full range of motion when doing squats in order to engage all of the muscle groups. I like to perform them in with shoes off in my socks in order to ensure you are pushing on the ascent with your heels. When I take the bar from the rack, I roll my hips back which helps to ensure my glutes are pushed out. My descent is slow and controlled and I go as deep as I can in the squat, whereas my ascent is a little quicker and more explosive.
Another thing, try Smith machine squats to work on balance
How is balancing against a fixed bar path going to help someone using a free bar?0 -
Thanks for posting this. I feel better about not being able to go A2G.
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Remember to sit back into the squat, like you are going to sit in a chair. If you have balance issues, put your arms out in front of you as you go down. Lots of other good advice already so I won't repeat it.0
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For better glute activation try to use wider stance and go below parallel.0
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1.) if you can *kitten* you can squat.
2.) practice.
3.) a barbell squat will not be the same as a free weight/body weight squat.
4.) practice some more
5.) work on mobility
6.) practice more
7.) work on balance
8.) keep practicing.
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A couple of suggestions... First for balance--work on some yoga balance moves. Do them for a couple of minutes every day. As we grow older, we lose some sense of balance, but you can 'train' yourself to maintain it. Then for the squats--have you considered trying wall squats or using the TRX to help with your balance? I am personally a huge fan of the TRX--I'm not having balance issues with my squats, but I like that I can go nice and deep and the straps are there if I ever run into trouble!0
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Widen your stance at first until you get the feel of things. Over time, you can bring your feet closer to shoulder width if you feel the need to. Also, make sure your feet are turned out some, not pointing straight ahead.0
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I squat with a bar and have to take a wide stance. It is the only way to make space for my butt...does that make sense?0
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It is likely mobility issues (I have the same issue with overhead squats). The primary spots to work on are hips, knees and ankles. Mobility WOD is a great place to start. Each morning I go to crossfit, I work on getting into a deep squat position and will use bands to “floss” the joints in the hip. I’ll also use the wall to work on mobility in my ankles.
I’m going to guess you have an office job, as sitting for hours is a major issue for mobility. If you can, get a standing desk (I have an adjustable so I stand for part of the day and sit on a stability ball for the rest, alternating every hour or so). Otherwise, make sure you take plenty of breaks from sitting (e.g., stand up for calls, walk during breaks, take the long way to meetings).
And finally, consider trying different types of stances. I can do the goblet and sumo squat very well, am ok on a back and bodyweight squat, so so on a front squat, and suck at overhead squats. I know this is a function of my mobility, and slowly, it is getting better.
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I had to do squats against a wall for the longest time! Basically, I'd get far enough away from the wall that my butt would touch it when I got to the bottom. I had to get used to the feel of it mentally I guess
Just having the wall back there so I knew I wouldn't go over backward somehow made me feel better. At least if I went over backward I wouldn't go too far... 0 -
1.) if you can *kitten* you can squat.
2.) practice.
3.) a barbell squat will not be the same as a free weight/body weight squat.
4.) practice some more
5.) work on mobility
6.) practice more
7.) work on balance
8.) keep practicing.
I can't do a deep body weight squat without holding onto anything for the life of me. I need the barbell to balance properly and hit below parellel. But the more I practise the better I get0 -
Iron_Miss_Canada wrote: »1.) if you can *kitten* you can squat.
2.) practice.
3.) a barbell squat will not be the same as a free weight/body weight squat.
4.) practice some more
5.) work on mobility
6.) practice more
7.) work on balance
8.) keep practicing.
I can't do a deep body weight squat without holding onto anything for the life of me. I need the barbell to balance properly and hit below parellel. But the more I practise the better I get
yes and yes....-even my unweighted barbell squat looks like trash- the movement just feels different- but more practice- and doing it regularly helps- tremendously.
I can't do my weighted barbell squat *form* without holding on to something- it's almost comical.
The stretch using the rack holding on and sitting back- I do that regularly- it's good for you LOL.0 -
That's the problem.(I've been trying for about 3 months now, usually once a day. Still no progress in the balance department.)
Post up a video with a loaded barbell on your back going through the ROM.
Do the stretching. Remember it's not different from squatting down to drop the kids off at the pool.
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I've watched endless videos on form, foot placement, etc., but when I put my feet shoulder width apart and try to go anywhere near parallel or below parallel (looking for glute activation here), I completely lose my balance and have to hold on to something, and I can tell however lightly I place my hand against a door or something, it's taking away from my glute activation.
Why can't I balance when I try to do squats? I put my weight on my heels and I keep my back straight, I just start teetering as soon as I try to get to my desired lowness.
(I've been trying for about 3 months now, usually once a day. Still no progress in the balance department.)
It sounds like you're sitting back correctly into the squat and just losing balance on the descent. Honestly, it might just be a lack of Core strength that is causing you to lose balance. Unfortunately the Core musculature is often under appreciated in how much it impacts your movement and ability to conduct other exercises. Often on MFP people just say squat and DL and you'll develop your Core. While that's true to a certain degree, additional Core work is necessary. It's hard for me to accurately assess what's happening without seeing you move, but I would suggest start with a couple weeks of Core training and other basic leg strengthening exercises such as lunges and step-ups. Remember that your Core is also referred to as the Lumbo-Pelvic Hip Complex and includes many muscles other than just the abs and obliques. Basically it's your lower back (quadratus lumborum), Psoas (hips), obliques, ab's, gluteus medius, and I think I'm forgetting one... Apologies, I have to remember so much crap for school that sometimes stuff gets jumbled.
Somebody also eluded to flexibility and that is also a likely cause. Before exercise it's a good idea to perform some foam rolling and some kind of stretching; stretching is not this awful thing that some folks make it out to be. If you're not moving right, then you're not exercising right and you'll hurt yourself in-time.0
https://www.youtube.com/watch?v=F08IsODLRZk
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