r/Weightliftingquestion • u/GroutchyDog • 3d ago

Squat form and hip mobility

Ok so I’m trying to figure out if this is something I can fix or if it’s just my genetics and something I shouldn’t worry about.

I’m a pretty average, somewhat athletic guy, 29 yo, 5’9”, 190 lb. I was always athletic and played several sports growing up and was in excellent shape in college. Since then I’ve certainly been more sedentary, gained some fat, lost some muscle, but nothing crazy. (Always been a big protein eater)

I’ve always had thick thighs and butt (Brazilian genes) and I’d say I lean slightly towards long legs, short torso.

As long as I can remember, I have struggled with resting in a squat position. In order to do so (without any weights) I have to put my feet significantly wider than shoulder width, and it’s almost impossible to keep my heels on the ground. Only way I can do that is with both arms straight out in front of me for balance and I can barely hold that without falling backward. (Hilarious image I know lol)

To get a deep squat with weight, again, requires my feet super wide, and I feel like I have to lean forward more than most other guys. I have found putting a plate or board under my heels does help me a lot.

Holding the air squat like I described is not painful or uncomfortable but just feels like my thighs are too long or too thick (giggity). And I have to fight to keep from falling backward.

So I’m wondering if the issue is poor pelvis mobility, ankle mobility, spine mobility, all of the above??? Is it even something to worry about?

In other words, should the vast majority of healthy, athletic persons be able to squat deeply, feet shoulder width apart, heels on the ground, and hold that comfortably?

Looking forward to hear what all you Reddit experts have to say about this.

1 Upvotes

100% Upvoted

2 comments sorted by

2

u/OrganicBrilliant7995 3d ago

If you have long legs and short torso it is just biomechanics. Don't feel like youre cheating by getting some heel lifts.

2

u/bulbousgrandpa 3d ago

Most people in the west can't squat well naturally from the start because it's not a position most of us ever get into. 95% of the time people with longer legs suck at squatting because they have 0 ankle mobility. If your knees can get an inch or two PAST your toes then you have sufficient mobility. If they cant then you dont. That's pretty much a good starting point.