I cannot do a plain bodyweight squat. Past halfway down the front of my feet lifts and I tip over backwards. My hips do not fold either: pulling a knee to my chest stops well short no matter how much I push.
This page is the hub for fixing that. It has the overview, the tests, and the daily routine. The detailed posts, with videos for every drill, are linked from each section.
The series
- Why I fall backwards when I squat. Ankles: the knee-to-wall test, the centimetre-to-degrees table, and the two daily ankle drills.
- Hips that will not fold. Hip flexion, rotation, adductors and hip flexors: why pushing harder does not work, how to tell muscle from joint, and the gentle starting routine.
- Upper back and bracing. The torso: staying upright, and the core and glute work that keeps the lower back out of it.
What has to move
A squat needs range at three joints and control at two more. If any of them is short, the body borrows from somewhere else, usually the lower back or the balance, and that is what tipping over feels like.
| Area | What it has to do | Quick test | Target |
|---|---|---|---|
| Ankles | Shin travels forward over the foot | Knee-to-wall, heel flat | 10 cm toe-to-wall |
| Hip flexion | Thigh folds toward the ribs | Lying knee hug, other leg flat | Thigh reaches ribs, back stays down |
| Hip rotation and adductors | Knees track out over the toes | 90/90 sit, both shins flat, torso upright | Sit upright without hands |
| Hip flexors | Pelvis stays level at the bottom | Thomas test, one knee hugged, other leg hangs | Hanging thigh at or below horizontal |
| Upper back | Torso stays upright and braced | Lie face down, lift chest and arms | Chest clears the floor without strain |
| Bracing and glutes | Trunk rigid, hips driving | Deep squat hold, 30 seconds | Steady, no lower back rounding |
One test ties it together: the deep squat hold. Heels on a plate, hold the bottom for 30 to 60 seconds, then try leaning a little forward and back. Where it feels tight, or where the balance goes, tells you which row is weakest right now.
My starting numbers
| Date | Knee-to-wall L / R | Knee hug | 90/90 upright? | Notes |
|---|---|---|---|---|
| 9 Oct 2026 | 7 cm, calf stretch at the limit | Stops well short of ribs | Not yet tested | Can only squat with a plate under the heels |
I will add rows every two weeks.
The daily routine
About 20 minutes. Everything at a 4 out of 10 stretch feeling, never pain, slow breathing. Warm is better, so after a walk or right before training.
Ankles, 5 minutes
- Knee-to-wall rocks, foot 1 cm inside your max, 2 sets of 15 per side.
- Bent-knee calf stretch against the wall, 45 seconds per side.
Hips, 10 minutes
- Knee hugs on your back, 10 slow reps per side, letting the knee drift out toward the shoulder, then hold the best spot for 1 minute.
- Supported deep squat, holding a door frame, heels on the plate, 1 to 2 minutes.
- 90/90 sitting on a cushion or block, 1 minute per position.
- Adductor rock-backs, 10 slow reps per side.
- Half-kneeling hip flexor stretch, glutes squeezed, 1 minute per side.
Upper back and bracing, 5 minutes
- Thoracic extension over a foam roller, 8 slow reps.
- Open-book rotations, 8 per side.
- Dead bugs, 8 per side. Glute bridges, 12.
Then squat, with the plate, knees forward, whole foot pressed down.
Rules I am holding myself to
- Gentle beats aggressive. Forcing a stiff joint makes the muscles around it guard, and the range gets worse. Long, mild, boring holds are what work.
- Measure, do not feel. Retest every two weeks, cold, and write the numbers down on this page. Feelings about progress are unreliable.
- Expect nothing for two weeks. Ankles change in a month or two. Hips are slower, three months for a different squat is realistic.
- One professional look. For the amount of hip restriction I have, one session with a physio to sort muscle from joint structure is worth more than months of guessing. After that the daily work is mine anyway.