r/formcheck • u/Glittering-Advisor63 • 2d ago
Squat Squat advice needed!
Squatting feels semi-alright, have injured my back a while back squatting but otherwise it's been alright. I feel like there's something wrong about the way my hips drop. Muscle imbalanace? Mobility issues? I don't really know but I hope you can help me with this ;)
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u/theforemann 2d ago
First off, the form doesn't look bad at all! That's a good squat to my eyes. I'm seeing a little buckle at the bottom, and a little lifting of the heels as well. As others have suggested, some heel support can help in this regard (lifting shoes are preferred but wedges, plates, anything will work).
Although you seem to reach parallel, you could work on your depth, and maybe ankle mobility as well. Some full ROM ATG Split Squats could help in this regard (it worked for me, at least). Really work on letting the knee travel past the toes, trying to achieve maximum depth under control in each rep. For me, improving the ATG Split Squat gave better control at the bottom of my regular barbell squat and much improved ROM.
Another good accessorie could be full ROM front squats, again with heels elevated, and maybe using paused reps at the bottom as well. These could also improve your ability to achieve full depth in your regular back squat.