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Flexibility issue. You can do body weight squats for reps, depth doesn’t matter too much just go as low as you can and stretch after every session.
I definitely wouldn’t barbell squat without a proper rack, if you need to add load you can do resistance bands or something like a goblet squat
Piggybacking on this comment: my lower body is imbalanced, I am on a high volume hypertrophy program and my front squat is nearly 100 lbs behind my deadlift. I could add some accessory work on my cardio days to really target the quads but don’t want to cannibalize my already weak front squats. I could also stop doing front squats and go for the leg press plus an accessory lift, sacrificing the core benefit for being able to push more weight with my quads specifically. Any thoughts?
Edit: graphs— note the volume difference as well as the slowing down of progression on the squats. Drops are when I get to 5x12 and up weight
thank you! i definitely got scared away from the janky DIY squat rack lol.
bad news, it's super important to have your heels on the ground for a good squat, and having a good squat is kind of hard to replace for lower body work. Good news, anyone can get to that point! Something that's often recommended is to put plates under your heels to create a wedge, a 2x4 or another similar platform would also work great. You're definitely going to want to use an empty barbell or less, or even body weight, until the movement is very natural. Working inflexible muscles is a recipe for injury, so make sure your range of movement is good before you start trying to lift heavy.
As for alternatives, you can do goblet squats (probably particularly good while you get your flexibility up), leg press, Bulgarian split squats (these are somewhat advanced so give them a try but dont do them full weight until later), or a set of isolations that target the same muscle groups (donkey kicks + leg extensions + leg curls? it's not the same but it's something). This all depends on if you have a gym (it sounds like you don't). Without a gym, some of the isolations probably won't be possible and neither will leg press, but the other options are on the table.
thanks for the advice! this is very helpful
can you do the movement without the weight?
kinda, but it puts a concerning amount of stress on my shins
defs don't try it weighted then, could you add in some flexibility/mobility training to build up to it? Squatting is a pretty useful movement tbh
i'm gonna do the suggestion that another comrade said, which is to put a platform under your heels and squat until you can go heels down without them. i'll also go without weights until its possible to get going with the weights and without the plank of wood lol, thanks for the advice!
good luck, I hope it goes well! Flexibility is a excellent muscle ngl
thanks!
Definitely sounds like a mobility issue. You just need to keep working on it and stretching
I'd try leaving the weights completely and just doing a lot of squats regardless of depth
that's what i'll be doing, thanks everyone!
Stop being a walnut and just squat you absolute numpty
walnut
you absolute numpty
Leg press if you're at a gym-- replicates the motion with less stress on stability.
Lunges / Reverse lunges w dumbells and Deadlifts both hit similar muscle groups.
Efficient Exercise is basically alternating between pushing and pulling exercises.
thanks for the advice! i'll probably do some of these combined with weightless squats
i wish i could do leg presses, when i went to the gym those were my favorite.
Did you try curling your toes on both feet? This can help with stability.
Also I second the idea of doing body weight squats at whatever depth you prefer.
thanks! I'll try that
Have you practiced just doing unweighted squats? Or squats with a light bar? You could probably replace squats with a combination of deadlifts, leg press, hip thrusts, and weighted lunges.