Struggling to keep your chest up in a squat? If you find yourself leaning forward as you descend, you’re not alone, and I’ve had so many questions about how to correct it. This is a common issue that can make heavy squats feel even harder, put unnecessary strain on your lower back, and limit your strength gains.
The good news? It’s fixable. The key to staying upright in a squat comes down to mobility, core stability, and proper positioning. In this guide, I’ll cover exactly why your chest falls forward and how to correct it with mobility exercises, strength work, and form adjustments.
Why Does Your Chest Fall Forward in a Squat?
A forward-leaning squat usually happens due to poor thoracic spine (upper back) mobility, limited ankle mobility, weak core engagement, tight or weak hips, or incorrect bar placement and stance. If your upper back is stiff, your chest naturally collapses forward. If your ankles lack dorsiflexion (the ability to flex forward), your knees won’t track properly, causing a forward shift. A weak core can’t support an upright torso, making it easier to tip forward. Hip imbalances can shift your weight forward and make it harder to squat with good posture. Your squat style (low bar vs. high bar) and foot positioning can impact your ability to stay upright.
5 Simple Ways to Stay Upright in a Squat
Now, let’s go over the best ways to fix it so you can squat with confidence and strength.
1. Improve Upper Back Mobility
A stiff thoracic spine (upper back) prevents you from keeping your chest up during squats. Incorporating mobility work into your routine will help improve posture and allow for a more upright squat position.
Exercises to Improve Upper Back Mobility
- Wall Angels – Stand against a wall, keeping your ribs down, and slowly raise and lower your arms like a snow angel. Perform 2-3 sets of 10 reps.
- Thoracic Extensions on a Foam Roller – Position a foam roller across your mid-back, support your head, and gently extend backward. Hold for 10-15 seconds, repeat 5-6 times.
- Open-Book Stretch – Lie on your side, bring one knee up at 90 degrees, and rotate your upper body open to stretch your spine and chest. Hold for 20-30 seconds per side.
2. Increase Ankle Mobility
Poor ankle dorsiflexion (your ability to bend your shin forward over your foot) can force your torso to compensate by leaning forward.
Exercises to Improve Ankle Mobility
- Knee-to-Wall Drill – Stand a few inches from a wall and drive your knee forward without lifting your heel. Repeat 10 times per leg.
- Banded Ankle Mobilizations – Loop a resistance band around your ankle and step forward into a lunge, gently rocking back and forth to increase mobility.
- Elevated Heel Squats – Temporarily placing weight plates under your heels can reduce ankle restrictions while you work on improving flexibility.
3. Strengthen Your Core for a More Upright Squat
Your core plays a massive role in keeping your torso upright. A weak core makes it difficult to maintain an upright position, especially as the weight gets heavier.
Core Exercises for a Stronger Squat
- Deadbugs – Lie on your back, extend one arm and the opposite leg while keeping your core engaged. Perform 2-3 sets of 10 reps per side.
- Pallof Press – One of the best core stability exercises. I love using Recreation Sweat Power Bands for this. Attach the band to a sturdy anchor, step out to create tension, and press the band straight forward while resisting rotation. Hold for a few seconds and repeat 10-12 reps per side.
- Goblet Squats – Holding a kettlebell or dumbbell at chest level naturally forces you to stay upright. This is a great way to reinforce proper squat posture.
4. Strengthen and Mobilize Your Hips
If your hips are weak or tight, your squat form will suffer. A combination of hip mobility work and glute activation can improve positioning.
Hip Exercises for Better Squats
- Cossack Squats – These side-to-side squats improve hip mobility and strength. Start with bodyweight and progress to weighted variations.
- 90/90 Stretch – A great hip opener before squatting. Sit with one leg in front at 90 degrees and the other behind at 90 degrees. Lean forward for a deep stretch and hold for 20-30 seconds.
- Glute Bridges & Hip Thrusts – Strengthening your glutes helps stabilize your squat. I love using a Recreation Sweat Glute Band around my knees for extra activation.
5. Adjust Your Bar Position and Stance
Your setup can make all the difference.
- High-Bar vs. Low-Bar Squat – High-bar squats naturally encourage a more upright torso, while low-bar squats involve a slight forward lean. If you struggle to stay upright, high-bar might be a better fit.
- Foot Positioning – A slightly wider stance may help if you feel restricted in a narrower squat.
- Grip and Elbow Position – In back squats, pull your elbows slightly down and inward to create upper back tension and prevent rounding forward.
Final Takeaways for How to Squat With an Upright Chest
Work on upper back and ankle mobility to move better in your squat. Strengthen your core and hips to improve stability and control. Adjust bar placement and squat stance to match your mobility and strengths. Use temporary fixes like goblet squats and heel elevation while working on long-term mobility.
By incorporating these mobility exercises, core work, and technique adjustments, you’ll be able to keep your chest up and squat with confidence.
Want a Structured Workout Plan?
If you’re looking for strength programs designed by certified trainers, check out my workout guides at shopgoodeats.com. My strength training guides are designed for the gym and include video demos of every exercise, so you can feel confident in your form and keep progressing. I focus on progressive overload and thousands have seen insane results from them, including me.
These programs are perfect if you want to build strength, improve movement quality, and develop better squat mechanics. Browse the descriptions to find the best guide for your goals!
