Okay i now this is weird and funny, but please help :( every time i try to do squats, i feel like i'm doing it wrong. Is it possible to not be able to do squads because i'm not flexible enough? I watch videos and i see that their heels are on the ground. They don't lift them when they squat. When i do it, i can't go down when my heels are down! So i don't feel anything in my butt (probably because i can't go down even a tiny bit!) The only pressure is on my knees and on my calves. No butt :( How can i improve my squats? Please please please help :(
I had the same problem. I downloaded the free 'Runstatic Squats' app and it helps you do squats properly using just your phone. All you do is hold it and when you do one correctly it registers it.
You could use a mirror or watch the 3D skeletal squat video on my Facebook. Matt Simpson PT
I had to learn military squats for sports.
Make sure your feet are slightly wider than your shoulders, toes should be pointing out slightly (naturally). In order to test that your legs are the right distance for your body, lock your hands (in a prayer hands type joint) and bend (or squat) so that your arms can fit between your knees.
Return to standing. When you actually squat, youll want to keep a few things in mind.
1) keep your back straight!!!
Look straight ahead at all times. It helps, and wont strain your neck.
2) keep your hands clasped (i tend to fist one and fold the other around it), though you dont really have to put them between your knees every time.
3)put your weight in your heels. Lift your toes up off the ground if you have to, when you first figure it out.
4) tighten your core. As you always should when exercising. :)
Hope that helps at least a little. Any questions further, i might be able to help, though i might not. Good luck!
This is what my gf's pt teach her to do squat use a chair or a banch to guid u that's how i learn to do squat. If u go to mainland china some washrooms r squat