Squats#1659

How do I keep my heels on the ground when squatting? I can squat with my foot on the ground it’s just that I keep leaning forward and for some reason natural to me then being on my heels. Also some people say that your not supposed to have your chest going forward but I physically can’t have my chest straight what should I do. Also I’ve can you guys give me some exercises that I can do that are simple that dont any equipment because I don’t have bands or any stuff at home.

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

If your heels keep lifting and you’re leaning forward, it’s most likely a mobility thing—not bad form. Your body’s just shifting to stay balanced because your ankles or hips don’t yet have the range to let you sit deep. Id say to focus on keeping your whole foot flat and the weight spread across your heel, ball, and outer edge. To fix it, do a few ankle rocks facing a wall, some deep squat holds while holding onto a doorframe ( I do this one personally), and hip flexor stretches to open up your posture. You can also move through cat-cow or child’s pose to help your spine stay looser. Don’t worry if your chest leans forward a bit—it’s normal, especially if you’ve got long legs or tight hips. The goal isn’t to stay perfectly upright, it’s to keep your back straight and your movement controlled. Over time, your mobility will catch up and you’ll naturally stay more upright.