When performing most variations of the squat (back, front, overhead etc.) there are guidelines to follow with foot placement in order to produce the most effective and efficient squat. The guidelines are to have your feet shoulder width apart, with your toes angled slightly outwards – away from the midline. These guidelines will allow for you to perform a full range of motion (ROM) squat with the correct points of performance IF sufficient levels of mobility are present.
The ‘shoulder width apart’ stance allows for your feet to stay close enough to your center of mass, where you can produce an abundance of power. It also allows for your knees to stay stacked over your feet/toes. The slight outward angle of the toes means that you are not going to create unsafe levels of torque on the hip or knee joints compared to if they were straight. It allows you to utilize safe levels of torque to engage glutes and set the hip and knee joints in alignment.
Foot Width
Too wide:
If your stance is too wide, you’re more likely to struggle to keep your knees tracking over your toes and will see some collapse inward. Because the knees are a hinge joint they function best when flexing or extending. Any other excessive inward or outward pressures on the knee joint can be unsafe and lead to injury.
Too narrow:
Taking a stance within shoulder width can make it hard to reach a full ROM due to the femur not being in an ideal position. The adverse effects of this are a loss of lumbar curve and midline stabilization, potentially causing a “butt-wink” in the lumbar spine.
Angle of Toes
Turned out too much:
If your toes are angled too far outwards, it can prevent the maximization of muscle recruitment – meaning you are not as effective at engaging glutes and the musculature of the lower limbs. It can also make it harder to track your knees over your toes, resulting in loss of power and drive in the squat.
Too straight:
Having your toes too straight can cause high levels of torque due to external rotation pressures being high. This can result in a collapse of the knee inward and furthermore cause a loss of lumbar tension and loss of midline stabilization.
Adaptation of Squat Stance
As we know, not all bodies are the same size, shape, height, level of mobility, or have the same joint dimensions. Because of this, the foot stance can be and should be altered slightly depending on those varying features. It is best to consult a coach when changing stance in order to best gain an understanding of how your body will function best.
