Squat Form Abnormality

When I drop down into my squat, near the bottom, my ass starts to dip to the right. For me it's hard to tell if this is due to an imbalance of strength in my legs or an imbalance of flexibility in my hips and glutes. I will add that this is not new, I just got back into lifting and decided that now would be as good of a time to fix this as ever. In the past, my right leg has felt more tired than my left leg after a heavy squat work out, so it is definitely affecting which leg gets more work. I have always associated it with a difference in the flexibility of my glutes, because the point of the squat that this occurs is when the glutes are getting stretched. If you have any solutions/tips to this problem please let me know

We are not born completely "straight" though you can practice to get better form. I had trouble benching and leg pressing straight when I started lifting. Just decrease the weight and concentrate on form. Descend slowly and look in the mirror. If the effort is too high then obviously your form goes back to how you used to know to do it.

Have to stretch too. Do these:
exrx .net/Stretches/GluteusMaximus/Lying.html
exrx .net/Stretches/GluteusMaximus/ProneGlute.html
exrx .net/Stretches/HipAbductors/LyingPretzel.html
Try doing this before training too, they will ease up the movement.

It might interfere with training since you wont go as heavy and hard, but for the time being you can make up with more volume (and practice).

Thanks man. I'm definitely working more on technique right now more than size or strength, so decrease in load is no big deal. I want to have a good base since I'm just getting back into it. I'm doing 5x10 rep scheme right now, so I'll be getting plenty of volume and practice. I'll try those stretches out too and see how they feel

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Originally Posted by TennesseeIron

Thanks man. I'm definitely working more on technique right now more than size or strength, so decrease in load is no big deal. I want to have a good base since I'm just getting back into it. I'm doing 5x10 rep scheme right now, so I'll be getting plenty of volume and practice. I'll try those stretches out too and see how they feel

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Squats,

I have seen more injuries due to squats in gym than anything else, in fact from the odd newb hurting shoulders on bench press, squatting injuries are the only ones I've seen.

The ultimate is the "prolapse" rectum. In lay terms, it is blowing out your rectum.

Quote:

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Originally Posted by TennesseeIron

Thanks man. I'm definitely working more on technique right now more than size or strength, so decrease in load is no big deal. I want to have a good base since I'm just getting back into it. I'm doing 5x10 rep scheme right now, so I'll be getting plenty of volume and practice. I'll try those stretches out too and see how they feel

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Over time the more squats you do the more your nervous system learns to do the exercise :) so more sets only help here. You might want to try other stretches too, like hip adductor stretches, hamstrings/lower back et.c.

The best would be to go to a powerlifting gym to learn proper form, they can see more mistakes and correct them. Though I was self taught for the first years and when I finally went to a powerlifting gym after years, they said my form was excellent. I think I could have saved time though.

Quote:

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Originally Posted by TennesseeIron

When I drop down into my squat, near the bottom, my ass starts to dip to the right. For me it's hard to tell if this is due to an imbalance of strength in my legs or an imbalance of flexibility in my hips and glutes. I will add that this is not new, I just got back into lifting and decided that now would be as good of a time to fix this as ever. In the past, my right leg has felt more tired than my left leg after a heavy squat work out, so it is definitely affecting which leg gets more work. I have always associated it with a difference in the flexibility of my glutes, because the point of the squat that this occurs is when the glutes are getting stretched. If you have any solutions/tips to this problem please let me know

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This is usually caused by tight hamstrings and hip flexors. Stretch really good after your workout. Concentrate on the hams and hip flexion. Stretch your quads too. Give it some time and it'll improve as you increase your ROM.

Consider seeing a chiropractor with his advanced degree in applied kinesiology. You'll be amazed at what they can do.

Start off pressing and hacking to get your lower half stretched, pumped and form correct. Also slow down your reps while concentrating.

Quote:

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Originally Posted by TennesseeIron

When I drop down into my squat, near the bottom, my ass starts to dip to the right. For me it's hard to tell if this is due to an imbalance of strength in my legs or an imbalance of flexibility in my hips and glutes. I will add that this is not new, I just got back into lifting and decided that now would be as good of a time to fix this as ever. In the past, my right leg has felt more tired than my left leg after a heavy squat work out, so it is definitely affecting which leg gets more work. I have always associated it with a difference in the flexibility of my glutes, because the point of the squat that this occurs is when the glutes are getting stretched. If you have any solutions/tips to this problem please let me know

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Maybe work on your stabilizers. Do more lunges or abducter and aduction lifts.

Yes this^^^^^^. Strengthening the adductors helps you keep your knees out when squatting. You don't want your knees to bow in. Keeping the knees out helps give the hip joint better ROM. This will help with the butt wink at the bottom of the squat.

I didn't think about the adductors. Good call Marsoc.