Squatting is a fundamental movement we master as toddlers before standing or walking. Yet, as adults, many struggle to perform a proper squat. The joints involved—ankles, knees, hips, and spine—require adequate flexibility, strength, and coordination. Over time, lifestyle factors, injuries, or genetics can hinder your ability to squat effectively. This article explores why you might find squatting difficult and offers actionable solutions to improve your squat form, optimized for those searching for answers to “why can’t I squat properly.”
Why Squatting Becomes Challenging
As we age, our bodies undergo growth spurts, and our strength and flexibility evolve based on genetics, activity levels, and environment. Sedentary lifestyles, repetitive movements, or past injuries can reduce joint mobility and muscle flexibility, making squatting harder. The primary culprits are often poor ankle and hip mobility, along with anatomical factors.
Poor Ankle Mobility: A Common Barrier
If you can’t squat past parallel or find yourself lifting your heels, limited ankle mobility may be the issue. Restricted ankles prevent proper squat depth and form, leading to compensatory movements that strain other joints.
Causes of Poor Ankle Mobility
- Tight Calf Muscles: The muscles at the back of your leg (gastrocnemius and soleus) can become stiff from prolonged sitting or inadequate stretching, limiting ankle dorsiflexion.
- Arch Issues: High arches or flat feet increase stress on the ankle joint, potentially causing stiffness or degenerative changes over time.
- Past Ankle Injuries: A history of sprains can result in either a stiff or unstable ankle joint, further restricting movement.
Solutions for Better Ankle Mobility
Incorporate these simple at-home exercises to improve ankle flexibility:
- Heel Lifts: Stand with feet shoulder-width apart, rise onto the balls of your feet, and lower slowly in a controlled manner. Repeat 10–15 times.
- Toe and Heel Walks: Walk across a room on the balls of your feet, then return walking on your heels. Alternate for 2–3 sets to enhance ankle range of motion.
Poor Hip Mobility: A Sedentary Lifestyle Culprit
Limited hip mobility is another major reason people struggle to squat. Hours spent sitting shorten and tighten hip flexor muscles, reducing the ability to hinge at the hips effectively.
Causes of Poor Hip Mobility
- Sedentary Habits: Prolonged sitting tightens hip flexors and weakens glutes and hamstrings, disrupting muscle balance.
- Lack of Stretching: Without regular stretching, hip joints lose their range of motion, making deep squats challenging.
Solutions for Improved Hip Mobility
Try these exercises to restore hip flexibility and strength:
- Hip Flexor Lunge: Step one foot forward into a lunge, keeping your back knee close to the ground. Push your hips forward gently to stretch the hip flexor. Hold for 20–30 seconds per side.
- Glute and Hamstring Strengthening: Exercises like bridges or Romanian deadlifts can balance hip muscles, supporting better squat mechanics.
Anatomical Factors in Squatting
Your body’s structure can influence squat performance. For example:
- Torso-to-Femur Ratio: A longer torso relative to femur length makes deep squats easier, while long femurs and a short torso cause forward lean.
- Height: Taller individuals face a longer range of motion, making deep squats more challenging.
- Femur Length: Long femurs require adjustments like a wider stance or outward toe angle to achieve proper depth.
Adjustments for Anatomical Challenges
- Widen your stance and point toes slightly outward if you have long femurs.
- When using a barbell, position it higher on your back to reduce forward lean.
Conclusion: Master Your Squat
Difficulty squatting often stems from stiff ankles, tight hips, or anatomical factors. By focusing on ankle and hip mobility exercises, strengthening supporting muscles, and making stance adjustments, you can improve your squat form and depth. Regular practice and targeted stretches will enhance flexibility and strength, helping you squat with ease. For personalized guidance, consult a chiropractor or physiotherapist to address specific mobility issues and optimize your movement.
References
Compiled and presented by
Joy Waihenya.
Physical Therapist
Chiropractic & Physiotherapy Health Centre
