Squats Form#1646

Hello i’ve always been struggling with my squat Form in the sense of when i squat down my upper body comes forward and gets closer to my knees than it should. Now i tried to hold a weight infront of me wich does help a little bit, but i was wondering if there is a more permament fix to this issue because for example the narrow squats are nearly impossible with the arms crossed on my chest. Now im pretty skinny so its not really a weight issue.

Hey. This is Chrys, one of the trainers at Hybrid.

What you’re describing—your torso folding forward in the squat—is almost always tied to mobility and posture, not bodyweight. Holding a weight in front helps because it counterbalances you, but the permanent fix is usually in the ankles, hips, and upper back. Limited ankle dorsiflexion makes your heels want to lift, which pushes your torso forward. Working on calf stretches, ankle rocks, and deep squat holds will help open that up. Tight hips can also pull you forward—90/90 hip stretches and hip flexor openers are great for that.

On top of that, strengthening your thoracic spine and core makes it easier to stay upright. Think planks, dead bugs, and even light back extensions to keep your chest from collapsing forward. For practice, you can use goblet squats (weight held in front) to groove the upright pattern while you work on mobility.

So no, it’s not just something you’re stuck with—it’s a mobility and posture fix over time. Work on ankles, hips, and core, and your narrow squats will feel way more natural without needing to hold a weight.

Of course if you need any help with this along the way, come back to this thread and ill help guide 👍