i can't do squats

[Tha Don]

just can't do them....

i always bend down a bit then my heels come up as i get to the fall, then i normally fall over

i tried them for the second time today at the front of my gym and felt like a idiot coz i was just falling all over the place

this is with little/no weight, i just can't keep a firm base

so i usually do them with my back on a exercise ball against the wall to steady myself

is this okay?

or should i try proper squats but just only down a 5th of the way, then a quater, then a half, then right down once i can

peace

 

[ponyboy]

It just means you have a muscle imbalance...usually tight hammies and/or hip flexors. Stretch before attempting them, and try with no weight for the first little while to get form down.

Best way to start is standing in front of a bench and go down slow UNTIL you feel your heels start to lift up. Go within that range of motion to train your body through the path and you will gradually be able to increase. Think about releasing your hips and going straight down...keeping your shoulders within the plane of your feet (not forward or back). Work on your flexibility as well.

It will take some time, but a squat is one of the best exercises you can do if done properly.

 

[johnpar]

You are bending forward at the waist & loosing balance. Knees should not go past your toes. Try doing "box" squats, ie squat to a box or bench set to stop your desent at 1/4 to 1/2 of full squat.
As you learn balance & gain strength, you can lower the "box" to full squat. I used to have the same problem & it gave me a lot of knee pain. Really concentrate on keeping the weight on your heels

 

[gr81]

Box squats are much different than normal squats, your stance is much wider, I don't see how that will help. He is having trouble completing the full motion, the answer to that is not to do a bunch of half movements. YoungD, you need to relax and be patient bro, it takes time to develop correct squat form, you can'tt expect to have it right away, it is an tricky lift and this is only your 2nd time, don't trip out b/c you don't get it, do you give up that easily? the answer is NO, stick with it, take your time, take baby steps and BE PATIENT. Do not allow your self to get frustrated this quickly, it took me half a year of squatting to get into a rythym, and I picked it up easily. Stick to the fundamentals of the movement, bring only yoru hips down, your chest and your calves should be parallel at the bottom of the movement, find a foot stance that you are comfortable with, some guys go wider and find that easier. You aren't using your hips to come down, you are bringing your knees out and dropping with your back, you shoudl have a stable base from the feet to the knees. Take your time, it will come bro.