Yash Kaushik

 | 1 minute to read

Exercise science: Squats: Foot Positioning! 🏋️‍♂️🏋️‍♂️

Exercise Science
Squats! Squats! Squats! Why do we talk about squats and its biomechanics so often? Well, because there is so much to talk about it! Hence, another article for my scholars/members who are interested in learning about the science of lifting. This one’s about the foot positioning in squats. But before that let’s revise some frequently asked questions about the foot positioning.

> Does it matter? > What’s ideal? > Does this affect the force/torque output? The human body can move dynamically and the movement is different from individual to individual depending on the anatomy of the body. Therefore, the first thing you should do is to find out how your body moves comfortably. Some people are born with abnormal anatomy. This restricts them to perform a full depth bodyweight squat with toes pointing forward. If you are one of them, then I feel sorry for you! However, most of us are anatomically blessed to have a normal body with each bone and socket in-place. This allows most of us to perform a full depth bodyweight squat. (Toes pointing forward) ⬆️ ⬆️ Toes pointing forward during a squat requires a lot of ankles and hip mobility to achieve the full range of motion or decent depth to activate the required muscle for growth and hypertrophy. This is a good way to asses the body’s natural movement and also good for screening the mobility and pelvic control of a bodyweight squat. Quote - ‘Squatting with toes pointing forward is much difficult than toes angled out’. (for most) To perform a full depth bodyweight squat (toes pointing forward) you should have - Ankle and Hip mobility Pelvic/Core control Balance (Toes angled out) ↖️ ↗️ However, pointing toes outward results in external rotation of knees and hips which allows you to create a bigger pocket (between the legs) for your torso to achieve the appropriate depth without a butt wink (curving the lumbar region). This can be effectively used by both blessed and unblessed people out there. When performing a barbell squat, pointing the toes outward not only allows to achieve greater depth and range of motion but also helps to activate the inner thigh (adductors) to a greater degree. This results in a better and stronger squat. What is ideal? 👌 All squatters should be able to achieve appropriate depth in a bodyweight squat with toes pointing forward. However, during a barbell squat, using a slightly angled out foot position is much more efficient. Placing your toes at around 11 o’clock (left) and 1 o’clock (right) is ideal in most cases. (30 degrees angled out) Hope you like it and stay tuned for more exercise science articles. If you want us to through some knowledge bombs on a particular topic then comment below. Tag your friends with bad squat form!! 👻 This might change things for them. (Y) Yash Kaushik Faculty, INFS Nutrition consultant, SQUATS
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