I can't seem to do squats without lifting my heels off the ground, which makes me think I'm doing it wrong and I won't get the results I want. Here's the catch: I've had multiple ankle surgeries on both ankles, so they have a limited range of motion. Other catch: I'm flexible, so that is not the issue.
Most Helpful Guy
Most likely you are lifting to much weight.
When doing squats, your back should remain straight and you shouldn't be bending at the hips. Feet should be shoulder width apart and your center of gravity should be over your heels. The motion is just like sitting down. You should be bending at the knees and making your but go out, not bending over at the hips.
The reason you are most likely standing on your toes is because you are leaning forward and shifting the center of gravity forward with you. Too much weight can lead to bad form like this, especially because your body has a hard time stabilizing the weight. Try also using a spotter, or a squat rack that has tracks for the barbell. That might help you focus more on the squat as opposed to keeping your balance. Invariably you'll give up a bit of the benefits of the exercise, since you'll no longer be using as much of your core for stabilization, but you'll do a much better squat that way.0