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  1. #1
    Registered User Datoyminaytah's Avatar
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    Can't squat with flat feet!

    I cannot go down into the squat position without lifting my heels. As soon as my lower leg gets about 30 degrees away from vertical, the heels come up. I've been that way all my life.

    I re-realized this when I saw a video demonstrating squats on exrx.net. Can't do squats right while balancing on toes.

    Is this just a normal variation some people have, or a sign of serious inflexibility?
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  2. #2
    Loving lifting olympic's Avatar
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    No its not good to be putting all the strain on the front of your feet. Because your knees end up taking all the damage.

    I would start box squatting.
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  3. #3
    Registered User Predator19's Avatar
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    Or slide a few 10lb weights under your heels.
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    Registered User alrededar's Avatar
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    Yep I do that, put some 10lb weight under
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    No... I don't think putting plates under your heels is a good idea if your trying to fix up the problem of pushing from your toes.

    All thats going to do is provide some support for your heels. You will STILL unknowingly push from your toes. The only way to fix that is by deliberately going lighter and pushing from the heels... or box squatting.
    Last edited by olympic; 07-20-2006 at 11:42 PM.
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    Registered User AnaerobicAndrew's Avatar
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    Some people just have tight connective tissues in the ankles and lower posterior chain, and they physically cannot go that low without their heels coming up. Im the same way. Just do what you can, but dont sacrifice balance for convention. If ya cant, ya cant.
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    my ankles, and lower body in general, aren't flexible at all and it's starting to cause some problems. i think i'm hurting my knees by only going to parallel on squats. I've been putting up with this tightness in the back of my knee for about two weeks and i'm starting to get kind of worried about it. any of you guys ever experienced this?
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    i have tha exact same problem. putting small plates under ur heels can help for a while, but that puts terrible stress on ur knees. wider stance can help if u simply must go to parallel and beyond, while keeping heels on tha ground.
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    I think its just a flexibility issue personally. I never had the problem myself but my sister did. I taught her how to squat and initially she seriously couldnt go a2g unless her heels came off the ground and she pressed on her toes.

    Anyway I made her do light squats everyday. Also when she watched tv I made her sit there for like half an hour in the a2g squat position so her body would adjust. Its about 1 month since I started teaching her and now she can do them really well with all the pressure being applied to her heels where it belongs.
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    Perhaps you could try using those shoe-inserts like that Gellin stuff? If not, you could go visit a podiatrist to see if you can get 'em fixed.

    Otherwise, for now, you could try just doing lunges. . .or the leg presses.
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  11. #11
    Registered User gdiebold1's Avatar
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    Originally Posted by olympic View Post
    No... I don't think putting plates under your heels is a good idea if your trying to fix up the problem of pushing from your toes.

    All thats going to do is provide some support for your heels. You will STILL unknowingly push from your toes. The only way to fix that is by deliberately going lighter and pushing from the heels... or box squatting.
    I have the same problem w/flat foot squats. I just put my heel at the edge of a workout pad (not very thick) and that works. I do not go on my toes. Works for me. Just that little bit helps.
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    Registered Soul faithbrah's Avatar
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    Originally Posted by gdiebold1 View Post
    I have the same problem w/flat foot squats. I just put my heel at the edge of a workout pad (not very thick) and that works. I do not go on my toes. Works for me. Just that little bit helps.
    i do the same thing if there are no wooden planks nearby


    next time check the thread date, lol
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  13. #13
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    Post a video. Your shins are supposed to stay vertical. You are doing something wrong.


    Just noticed this was a 13 year old thread. Please let it die!
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