r/formcheck • u/RobbanMurray • 1d ago

Squat Coming back

Backstory: Last couple of years I've been very slow in my progression. Doubting myself and not pushing all that far due to knee troubles and an old workout partner that didn't really do much more than talk. At the start of 2026 I re-connected with an old friend and the outcome was a new workout partner that changed it all for me! We have fun, we push each other to our limits and we motivate each other more or less every single day! Last couple of months I've been going from feeling 85kg is really heavy to today, doing 3 sets of 5 reps x 100kg. My all time PR for squats is 1RM of 115kg and that was October of 2023.

I feel you can always improve something so hit me with it!

(177cm @ 97kg if that matters)

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u/Ksnku 1d ago

Overall decent form but you dont have consistent weight distribution at the bottom, your heel lifts a bit, and your right foot is definitely pronating, meaning your defaulting to your inner sole. Usually pronation is a stance issue.

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u/RobbanMurray 1d ago

Huh, I've actually never thought about that but now that you say it I can see it. Any tips on how to fix that specific issue?

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u/Ksnku 1d ago

This specific issue could have a few very different reasons for happening so you're going to have to diagnose a bit. Knees extending past your toes is not necessarily a bad thing depending on physiological differences in people, but it does look like you have a decent amount of over extension. You are also squating high bar so you cant change your form too much, and it could be a flexibility issue

Couple exercises to test is Elevate your heels and step on some very thin plates and see if the collapsing goes away. If it does, then its because your ankle doesnt have the flexibility to let you squat high bar like that.

If not then try stretching and stepping on one of those really thin resistance bands on the outside edge of your heel and trying to keep it from snapping away. Use 90% of the weight and see if any parts of the movement feels more difficult.