Can't keep feet flat when squatting [Forum Archive]

Pages: 1

Can't keep feet flat when squatting

(CLICK HERE here to view the original thread with full colors/images)

Posted by: pghkid3

I recently started working out with a friend and he has never done squats before. When he bends down for the bottom part of the motion, his heels come of the floor about an inch. Is that a big problem and is it just because he is not flexible? Is there anything he can do that will enable him to keep his feet flat the entire time he is squatting?

Posted by: KarlW

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

Posted by: P-funk

or your aren't sitting back enough. You may be squatting straight down and not back and down. check your form.

Posted by: plouffe

Maybe try taking 2.5 or 5 pound plates and placing them just under your heals while squatting. That seems to help.

Posted by: Flex

Quote:

Originally Posted by KarlW

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

i have the exact same problem when i squat, but its not from a lack of flexibility. I'm actually very flexible.

Posted by: Flex

Quote:

Originally Posted by P-funk

or your aren't sitting back enough. You may be squatting straight down and not back and down. check your form.

it's not cuz of that^

it may be a lack of balance, or just my physiological mechanics, but i do like plouffe said, i put 5lb plates under my heels. with those, i go down to the ground...

Posted by: BulkMeUp

Quote:

Originally Posted by plouffe

Maybe try taking 2.5 or 5 pound plates and placing them just under your heals while squatting. That seems to help.

I have been told to avoid that as it increases preassure on the knees.

Posted by: Flex

^works fine for me.

Posted by: Duncans Donuts

My feet never sit flat, neither does my dad - my brother does. It's not lack of flexibility, I just can't do it and maintain balance.

Posted by: LAM

Quote:

Originally Posted by KarlW

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

ditto...

it's almost impossilbe to have good squat form when you are lacking flexibilty...

Posted by: SugarDaddy

To check your form, try this, when you are at the bottom of the motion, and your quads are 90° to the floor, check the position of your knees. They should be only as forward as your toes are. If they are further forward, you aren't going to be hitting the muscle the way you want to, and you will end up pushing up with the balls of your feet. That is what causes the heels to go up. Tell your friend to try and push up with the heel of the foot. Honestly, if your friend hasn't done squats before, I would suggest that he starts out with a lighter weight. Practise form form form. Once he gets the form down, then start stacking up the plates.

Posted by: TCD

Quote:

Originally Posted by KarlW

yep, lack of flexibility in the hamstrings and glutes. At least I think that's what it is. Stretching will help.

Or in the ankles.

I don't agree with the block or plates under the heels idea either. It can mean that that when you squat your knees extend past your toes and by doing so, increase the amount of sheer happening on the knee tendons. It increases the potential for injury.

Besides, i don't particularly see the benefit of putting your quads in a stronger position by putting your hamstrings in a weaker one.

Posted by: Flex

Quote:

Originally Posted by TCD

Besides, i don't particularly see the benefit of putting your quads in a stronger position by putting your hamstrings in a weaker one.

i do, b/c i'm trying to build my quads when i squat.

Posted by: Tha Don

Quote:

Originally Posted by Flex

i do, b/c i'm trying to build my quads when i squat.

lol

Posted by: BigDyl

I always sit down instead of back, is that bad?

Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36