Determining The Best Squat Position For You
Intro
There is no “one size fits all” approach when it comes to squatting. Not everyone should squat the same. People squat differently for a reason, and it’s OK! If you are a person who believes there is one proper way that everyone should be squatting, hopefully this article will change your mind.
The Squat: A Fundamental Movement
Why is the squat a movement pattern used in so many fitness, rehabilitation, and strength and conditioning programs?
The answer is simple. It is functional and effective. The squat is a key component of basic human movement. It is required for us to sit, get up from a chair, use the toilet, bend down to pick up heavy objects, care for our children, and so much more.
For some reason, some trainers and coaches have been taught to tell their clients and athletes to all squat with the same mechanics. Perhaps this type of thinking developed when group fitness classes became popular and it was easier for coaches to provide the same general instructions to the group. Regardless of why people have been told to all squat the same, it needs to stop. There is not one specific way that all athletes should squat. One athlete’s squat position may look vastly different from another athlete. That is OK. Comfort during the squat is important. Coaches and trainers should understand and accept the fact that there are many right ways to squat.
Many people have been told to always squat with their feet hip width apart and toes pointing forward. Unfortunately, that is not a position that works for everybody. For people with certain hip morphology variations, squatting in this position can lead to unwanted stresses at the hip joint and other areas of the body.
The hip and pelvis are complex bony structures and there is so much variability between individuals. There is even research showing that individuals can have different hip morphology from left to right. We won’t get into all the details of how specific hip angles influences certain movements, but please be aware that your anatomy will dictate how you move. The illustrations below show how the angle of the femoral head can vary amongst individuals. For more information on this topic, check out this article.
How Should I Squat?
Each individual is different. There is no “one size fits all” approach when it comes to squatting. The structural position of the hip joint plays a key role in determining the best squat set up for each person, and there is a ton of anatomical variability between individuals. Some people may do better with toes pointing forward and feet hip width apart, while others may require a toe-out position and feet slightly wider than hip width.
Start Here
- March in place a few times on each foot and return to a comfortable standing position. Now, pay attention to how far apart your feet are from one another and the direction in which your toes are pointing. This is likely the position from which you should be squatting.
- Try squatting in whatever position you ended up in. How does it feel?
- Now, try turning your feet inward slighty? Is it the same, better, or worse?
- Next, try turning your feet outward slightly from the original position. Which position of the toes feels the best?
- Play around with the angle your toes are pointing until you find the most comfortable position.
- In most cases, your kneecaps and toes should be pointing in the same direction.
- Lastly, try slightly increasing or decreasing the distance between your feet and see if that makes a difference.
- Whatever position you determined to be the most comfortable, is likely the best position for YOU to be squatting in.
- Your body will thank you later.
Key Tips
- Don’t listen to a trainer that tells you there is one best way that everyone should squat.
- Do not progress to weighted back squats until you master the basics
- My preferred squatting progression is wall ball squats, TRX squats, chair squats, goblet squats, back squats.
- Think of keeping your chest up and butt out.
- Depending on your fitness goals, most people don’t need to squat much further than 90 degrees of hip flexion with heavy weights. It can cause increased stresses to the knee joints and is not indicated for most people. I’m not saying it’s bad for everyone, but for many individuals who are not competing in sport, the benefits do not outweigh the risks.
- If you’re getting pinching in the hip during your squat, something needs to change. I suggest seeing a Doctor of Physical Therpapy for this.
Please let me know if you have any questions. As always, please feel free to share the article and follow us on Instagram @physiostrength.
Happy Squatting,
Dr. Connor Naccarato