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Having trouble keeping feet flat during squats
summerdaze120
Posts: 425 Member
So when I do "regular" squats I am able to keep my feet flat on the ground, but when I try to go deeper with the squat, like a goblet squat, I always go up on my toes and can't seem to keep my feet on the ground. Any tips/advice? Am I squatting wrong? I try to lean back on my heels, but I literally feel like I am going to fall backwards.
Thanks
Thanks
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Replies
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Generally that indicates ankle mobility issues. A temporary fix is to put 10 pound plates under your heels. You could also invest in some lifting shoes with a raised heel. Ankle mobility work will help.0
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Why is there a difference in depth in your squats? A full depth squat is when the hip joint is below the top of the patella. Depth between Olympic lifter and powerlifting squats exist but that is form following function.
But it likely means you lack mobility and are falling forward because of that. It can be caused by ankle, hip, hamstring, or back flexibility or dysfunction. It would be helpful if you posted a video of you squating. It would allow people on here to help diagnose where your issue is and how to go about correcting it.
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Why is there a difference in depth in your squats? A full depth squat is when the hip joint is below the top of the patella. Depth between Olympic lifter and powerlifting squats exist but that is form following function.
But it likely means you lack mobility and are falling forward because of that. It can be caused by ankle, hip, hamstring, or back flexibility or dysfunction. It would be helpful if you posted a video of you squating. It would allow people on here to help diagnose where your issue is and how to go about correcting it.
There are training programs that require more depth out of the squat assistance work, like goblet squats. There's nothing wrong with her having different depths for different squats.0 -
There are training programs that require more depth out of the squat assistance work, like goblet squats. There's nothing wrong with her having different depths for different squats.
That was not a what is wrong with you question, I just wanted to understand why she was doing different depths on different exercises.
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summerdaze120 wrote: »I try to lean back on my heels, but I literally feel like I am going to fall backwards.
People with long thighs can feel like they're going to tips backwards. Would that be you? If so, taking a wider stance can help.
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As above, try taking a wider stance and improve your hip flexibility. I used to experience the same thing, and those two things helped me a lot.0
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post a video, often times bad form will make you shift onto your toes.0
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That was not a what is wrong with you question, I just wanted to understand why she was doing different depths on different exercises.
Quads vs Hammies and Glutes0 -
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summerdaze120 wrote: »
What would you recommend to increase ankle mobility?
https://m.youtube.com/watch?v=Lcw4HXnH-8E
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I'll start walking the beach for 10 minutes.0
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How bout decreasing the weight when your form goes bad?0
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Generally that indicates ankle mobility issues. A temporary fix is to put 10 pound plates under your heels. You could also invest in some lifting shoes with a raised heel. Ankle mobility work will help.
I agree. I've never been able to squat all the way down with flat feet, even as a kid. I don't know if it's something everyone can change to a huge extent. I like the plates under your heels solution.0 -
Backagainbbg340 wrote: »How bout decreasing the weight when your form goes bad?
She's using a kettle bell. It's not a weight issue, it's a mobility issue when she goes deeper.0 -
maybe some TRX squats to get the mobility and form down
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The trick to a good squat is being able to lift toes NOT your heels (so say two of my PT buddies who like to correct my form whenever they can)
While a plate under the heel is a good temporary fix, it will act as a crutch and prevent you from performing squats correctly. You may have weak glutes and over-lengthened hamstrings (posterior needs more work). Could add into a routine glute bridges and planks to strengthen. That is ONE potential reason but like one poster said if you could show your form in a squat it would make determining the reason (and thus the solution) easier.
Maybe too much weight? What is your kettlebell weight and can you swap down some kg to smaller one to see if that helps? Ultimately if your form is bad, try doing it without weight to practice form and depth.0 -
tkfunkyfrogg wrote: »The trick to a good squat is being able to lift toes NOT your heels (so say two of my PT buddies who like to correct my form whenever they can)
While a plate under the heel is a good temporary fix, it will act as a crutch and prevent you from performing squats correctly. You may have weak glutes and over-lengthened hamstrings (posterior needs more work). Could add into a routine glute bridges and planks to strengthen. That is ONE potential reason but like one poster said if you could show your form in a squat it would make determining the reason (and thus the solution) easier.
Maybe too much weight? What is your kettlebell weight and can you swap down some kg to smaller one to see if that helps? Ultimately if your form is bad, try doing it without weight to practice form and depth.
She's still doing regular squats with a barbell with no issue, so it's not weight related.0 -
Are you barbell squatting without issue? Back or front squat?
I would agree that you may need to work on your posterior chain.
Post a video. Or, at least, film your moves so you can determine a probable solution.0 -
summerdaze120 wrote: »
What would you recommend to increase ankle mobility?
More deep squats! My ankles have improved through doing more squats. Mine were pretty badly blocked with only 2-3 degrees flexion but I can go a bit deeper now. I had to have a wider stance to start with and turn my toes out a bit - as long as your knees track over your toes you won't hurt yourself.0 -
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tkfunkyfrogg wrote: »The trick to a good squat is being able to lift toes NOT your heels (so say two of my PT buddies who like to correct my form whenever they can)
While a plate under the heel is a good temporary fix, it will act as a crutch and prevent you from performing squats correctly. You may have weak glutes and over-lengthened hamstrings (posterior needs more work). Could add into a routine glute bridges and planks to strengthen. That is ONE potential reason but like one poster said if you could show your form in a squat it would make determining the reason (and thus the solution) easier.
Maybe too much weight? What is your kettlebell weight and can you swap down some kg to smaller one to see if that helps? Ultimately if your form is bad, try doing it without weight to practice form and depth.
Yeah, I don't think it's weight; I think it is a mobility issue like a few people have stated. I am going to start with hip/ankle work to see if it helps. My form is good, it's just when I try and get real low that I tend to go on my toes. I am trying to get low like the gentlemen on the right side. I do regular squats just fine. I am also thinking I need to take a wider stance.
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This discussion has been closed.
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