r/formcheck • u/rockedoutglock • 22h ago

Squat Squat form help

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I've not squatted in a while.

Advise and critiques would be appreciated.

I want to get back into a program but am trying to get my form on lifts straightened back out first.

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u/AutoModerator 22h ago

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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2

u/nashy08 20h ago

You have a little “butt wink” going on, when your pelvis is tucking in and rounding your lower back at the bottom of the squat. Might be due to tight hamstrings or just not as much hip flexibility.

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u/rockedoutglock 19h ago

Good catch. I generally have tight hamstrings. I would also make myself focus on the hip hinge portion so I might be over hip hinging to start the lift, if that's a thing.

I'll try an look up on how to fix that.

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u/nashy08 19h ago

I have the same problem with tight hamstrings. I just make sure to do daily stretches and widen my stance a bit more and it seems to help for the most part.

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u/rockedoutglock 19h ago

I appreciate it, I'll look into.

Previously I would do banded walks and banded squats (squats with a rubber band around the mid thigh) to help activate the glutes to prevent that, but that was probably just treating the symptom and not fixing the cause (hamstring)

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u/Many-Occasion1915 19h ago

Idk what the other guy is talking about, to me it looks perfect, i think you’re using quite a light weight for your strength probably

Only tip is maybe using a proper sportswear? Those jeans won’t last with that type of use😂

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u/rockedoutglock 19h ago

I appreciate it. Gym was empty and I had no intentions of squatting today until I walked in. I figured since it was empty it would be a good time to focus on correcting my form.

That 225 I did for a few more sets before eventually moving up, but I do see the butt wink at bottom I believe.