Best Foot Positioning for Squats
Table of Contents
Squat Foot Position
Your squat foot position will affect the muscles you are targeting during your squat. There are three main types of squat foot positions that you can choose from. Regardless of the squat foot position that you choose, you will still receive all of the benefits of squatting. However, some squat foot positions do require more mobility in the ankles, hips or knees than others.
Foot Position Squat
For some people, it may take trying out each foot position squat to see which is the most comfortable for them. Even more important than comfort, it may require going through each foot position squat to see which foot position allows them to perform the squat with the proper form. Remember that when performing the squat, you want the ankle, knee and hip to be in alignment, with your weight evenly distributed throughout the midfoot.
Squat Foot Placement
As mentioned in our video, there are three main squat foot placements. The squat foot placement you choose may feel awkward at first, but with practice you will get used to the new feeling. The three squat foot placements are narrow, regular and sumo squat foot placement.
Foot Placement For Squats
Each foot placement for squats has its own advantages and disadvantages. None of the foot placements for squats are more correct or better than the other, it is all based on your personal preference and goals. For instance, when using a narrow foot placement for squats, you will target the Quadriceps more.
However, if you have tight calves or hips you can compromise your squat as the narrow foot placement requires good knee and hip mobility. The regular foot placement for squats balances the activation of the Glutes, Quadriceps and Hamstrings and generally does not have any downsides if your mobility is good. Lastly, the Sumo foot placement for Squats will have your feet wide apart which engages the Glutes more. The Sumo foot placement for squats can feel different in the beginning but with training you will find your rhythm.
Squat Foot Position For Glutes
The best squat foot position for glutes is the sumo squat foot position. The wide stance of your feet will result in a great activation of the Glutes and increased hip extension, which is the function of the Glutes. You will also be able to squeeze the glutes more as you perform the squat. Other foot positions focus more on the Quadriceps, or distributing the load evenly throughout the leg. This is why the best squat foot position for the glutes is the sumo squat.
Screw Feet Into The Floor
Screw feet into the floor is a popular cue used by weightlifters before they squat or perform a deadlift. Often, athletes will screw feet into the floor before they squat to create torque in the body. To screw your feet into the floor, get into the stance that you normally would when performing a squat. Squeeze the Glutes and Quadriceps to try to twist your feet away from each other, without your feet actually moving. You will feel the tension in the body from your feet to your abdomen. This will balance the hips and create torque in the body, ultimately allowing your muscles to focus on the exercise instead of overcompensating and lift more weight.
Knees Out
Keeping the knees out when squatting is a helpful cue for lifters to follow. This will allow for proper hip, knee and ankle alignment in the squat. As well, keeping the knees out will help to reduce valgus torque, which results from the knees caving inwards. If your knees are caving in when you squat, this can be a sign of weak hips or quadriceps or hamstrings.
If your knees are caving inwards during the squat, you can increase your risk of injury, especially under heavy loads. Knees out is a useful cue for those who are displaying knee valgus, so they can correct their form.
