You need to start off small. Using bodyweight or the bar. You say you still have issues but these tips might help you:
Originally Posted by JahFtb
- Get your hips back like your going to sit in a chair. Hips back, then start descending at the knees
-Feet about shoulder width apart pointing outwards a bit.
-Get your knees out when you descend; like your doing a groin stretch.
-The weight should be pressured on the heel of the foot
- Keep your head above eye level, chest out, lower back tight, and take a big breath.
To really help you with your technique you could always start off with box squats and then slowly work your way up to regular squats.
try it barefoot at home with just bodyweight. evaluate your shoes. they should be a flat sole, not a raise/thick heel.
I have a longer torso than lower body, and thick heeled shoes make me feel off-balance even squatting light weight. days i plan to squat (or deadlift) I wear my chuck taylor hi-tops to the gym. nice and flat. It helps me at least.
If you can take a video that would help. And in a squat you will have to learn a bit forward, aslong as you don't round your back, it's fine. Some people have to lean more forward than others, for example if you have long femurs, this will put your hips further back when you squat than someone with short femurs, thus you must compensate to balance by either leaning more forward or pushing your knees further forward (without the heel raising)
i'll make a video later, i do have a longer torso then i have legs.
There's also the chance that you have poor flexibility. Go to and look up Joe Defranco and look for his flexibility and mobility drills.
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