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Squat form9/6/2023 ![]() The knees caving medially (valgus) also encourages the hip to internally rotate. If the tibia is internally rotated, especially under load, this can create a ripple effect up the entire lower extremity making it that much more difficult to maintain the hips and knees in the optimal position.ĭespite all the intention to keep them tracking in line with the hip, keeping the feet straight forward can encourage the knees to cave medially. In order to keep the feet forward while simultaneously abducting the hip, one must internally rotate the tibia. The Toes Forward Squat Could Encourage Suboptimal Knee and Hip Positionĭuring the squat, the entire lower extremity acts as a kinetic chain. Notice how the foot and leg are in a straight line with the abducted femur. More muscles contributing to hip extension means a bigger squat! Why do we abduct the hip during the squat? Squatting with the hip in some degree of abduction/external rotation not only allows for more pain-free hip flexion, it puts the adductors in a more mechanically efficient position to contribute to hip extension. In this model, no energy is lost rotating joints that don’t REALLY need to be rotated. The knee is essentially acting purely as a "hinge" and is not "twisting" excessively under load. This is the most mechanically efficient position from which to squat. In order to squat effectively, the foot should be in line with the abducted hip/femur. Optimized for LoadingĪlthough the feet-forward squat DOES require additional mobility, it comes at a cost of decreased capacity to LOAD in a lot of cases. Why does this matter? Increased Mobility vs. The entire lower extremity would be in a straight line. However, if the feet stay turned out, being in-line with the knee wouldn’t require this amount of tibial internal rotation. If the knees track in line with the abducted hip, tibial internal rotation is necessary in order to maintain a forward foot. Regardless of the squat variation, the hip should be in some amount of abduction. In fact, one of the main, often overlooked, mobility requirements to achieve a full, feet forward squat is sufficient tibial internal rotation. This is why many coaches and physical therapists recommend this method. Feet OutĪ squat to depth with the feet straight forward requires more mobility…period. This article aims to clear up some common misconceptions! Foot Placement for Squats.Feet Forward vs. However, it seems as if there are conflicting points of views on whether to turn your feet out before you squat. Optimal foot placement for squats is imperative, as it serves as a vital base of stability. The vast majority of professional squatters, both powerlifters and Olympic athletes, squat with SOME degree of toe out.The optimal squat foot placement will vary depending on the individual’s stance width, hip anatomy, and lift variation.Attempting to willfully externally rotate the hip or shove the knees out beyond the line of the foot to create torque during the movement complicates the lift and wastes energy, leaving pounds on the platform. The squat involves moving the barbell in a linear path.During the squat, the entire lower extremity, including the thigh, lower leg, and foot should be in a straight line to optimize loading potential. ![]() Squatting with the feet straight forward requires more mobility, but it is NOT the most effective foot placement for squats for most individuals.
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