Before back squatting, you need to keep the bar over your midline. Master the Zurcher squat first with a light counterbalance to build an upright torso, then progress to goblet squats before attempting back squats. If you lean forward, your ankles need work.
You don't want to hear this, but you probably should not be back squatting. If you can't put a bar over your head and squat straight up and down without the bar moving forward, you're not ready for back squats. And it makes me so mad when I see trainers give a client a back squat who's not ready for it. Instead, do one of these two squats. First, try a Zurcher squat, just putting the bar in front of you with a light counterbalance. That way, when you squat, it holds you forward and gives you space for your hips and your ankles. If you're still leaning forward, it's either an ankle issue— or a stability issue. To fix that, elevate your heels and then put a box behind you or a bench to tap. Once you've mastered the Zurcher squat, move to a goblet squat where it's still a counterbalance but less of it, and you're holding a dumbbell like this. Then you can move to a light back squat and then do your back squats. Share this with your trainer so he knows to give you the right workouts. You're welcome.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
