Leaning forward in a squat
What it usually means, what is likely tight and weak, and a routine that helps. Also called excessive forward lean, chest falls forward.
In short
The chest falls forward more than the shins in the squat.
Why it matters
A big forward lean usually comes from stiff ankles or hips, or a weak upper back. The low back then takes more of the load in squats and lifting.
Usually tight
- · Calves (soleus, gastrocnemius)
- · Hip flexors
- · Abdominal complex
Usually weak
- · Anterior tibialis
- · Gluteus maximus
- · Spinal erectors
Other things that can cause it
- · Long thighs relative to torso (normal for some builds)
- · Stiff ankles
A corrective routine for leaning forward in a squat
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Static stretch
Dynamic stretch
Strengthen
Everyday habit
Sit back into chairs with your chest up, and do calf stretches while brushing your teeth.
How long it takes
Often improves in 4 to 8 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the overhead squat, side on part of the scan: turn side on, feet shoulder width, arms straight overhead. Kentro measures it and shows whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks leaning forward in a squat and the rest of your posture and movement, then builds your routine.
Start my free scan