. That is, I can
, but I can't get my heels onto the ground or keep my balance without stabilizing myself with my arms. What are specific exercises I should do to allow me to remedy this problem?
The problem is twofold. First, I can't keep my heels on the floor. They're about 4 inches off the floor when I attempt a full squat, and anything past about a 110 degree angle of my knee seems to pull them off the floor. There just doesn't seem to be a way to get them down. Second, I can't keep my balance without leaning really far forward. I fall on my ass. I suspect that this might be because my heels are up, which leaves me balancing on the balls of my feet, and thus unstable, but it could also be some other issue.
I can't figure out where the problem is (ankles, hips, knees, something else?). I'm generally very flexible (can reach about 8 inches past my toes, no problem with many of the harder binds and twists in yoga) and good at balancing (can stand on one leg with my eyes closed for quite a while), but I think there must be some muscle or joint that is keeping me from getting my heels onto the ground and thus getting stable.
I've read other
AskMes about this and done some googling, but I haven't found what I'm looking for. Everyone seems to be focused on proper form for weighted squats, whereas I just want to get down there and sit for a while. Specifically, I'd love some videos, diagrams, or step-by-step instructions for stretches or exercises I should do to improve my range of motion (or whatever it is I need to do in order to fix the problem). How can I figure out what's going on, and how can I fix it? What, specifically, should I do so that in the future, I'll be able to squat?