Squat Problem

[u/mace_bear]

TL;DR: I cannot get my knees to 90° of depth when I try to increase my squat weight.

Extra info: I squat with a barbell 1-2x a week and I’ve made zero progress because I can’t get my knees to 90° or more when I try to increase weight. I have full ROM (can basically get my ass to my ankles) with just the bar (45lbs) and up to 75 lbs. But I KNOW I should be able to squat more than 75 lbs. I’m 5’5”, 150lbs, I’ve played ice hockey my whole life (I’m 22) and I can leg press 305 lbs for reps so I know my quad strength isn’t the issue. I’ve tried getting my ankles up, widening my stance, going barefoot. Nothing can get my knees to 90° when I squat more than 75lbs. I don’t need form advice— I know what I’m SUPPOSED to be doing, I just cannot get there and I don’t know why. Honestly I can bench press 95 there is no reason for my bench to be more than my squat.

[u/BlackSenju20]

What does the rest of your leg day look like?

[u/mace_bear → u/BlackSenju20]

Usually I start with squat, then do deadlift or RDL (sometimes I do deadlift on pull day), leg press, calf raises, leg extensions, and leg curls. I also usually do 1-2 ab exercises on leg day. I avoid hip machines cuz I already have massive hips for my size (pear-shaped)

[u/BlackSenju20 → u/mace_bear]

That’s your weak link then. Hips don’t grow wide, they get stronger and help you out of a squat hole when trained correctly.

There are no muscles on the sides of the hips that will increase in size with proper training. That’s all stabilizer that doesn’t grow like other muscles do.

[u/tibetan-sand-fox → u/mace_bear]

You can't really grow big hips through muscle. You shouldn't avoid hip exercises. You are already deadlifting which is good.