How To Squat For Your Anatomy (FIND THE RIGHT STANCE)
- Hip mobility: People with limited hip mobility may need to widen their stance to allow their knees to track over their toes. On the other hand, people with good hip mobility may be able to squat with a narrower stance.
- Ankle mobility: People with limited ankle mobility may need to point their toes out more to allow their knees to track over their toes. On the other hand, people with good ankle mobility may be able to squat with their toes pointed straight ahead.
- Leg length: People with longer legs may need to widen their stance to keep their weight evenly distributed. On the other hand, people with shorter legs may be able to squat with a narrower stance.
- Torso length: People with longer torsos may need to lean forward more to keep their balance. On the other hand, people with shorter torsos may be able to squat with a more upright torso.
Here are some general guidelines for finding the right squat stance:
- Stand with your feet hip-width apart.
- Slowly bend your knees and lower your hips down until your thighs are parallel to the ground.
- Make sure your knees track over your toes.
- Keep your back straight and your core engaged.
- If you feel pain in your knees or hips, widen your stance or point your toes out more.
Once you find a stance that is comfortable and pain-free, you can start to experiment with different widths and toe angles to find what works best for you.
Here are some additional tips for squatting with good form:
- Keep your core engaged throughout the movement.
- Don’t let your heels come off the ground.
- Don’t lean too far forward or back.
- Pause at the bottom of the squat and then push back up to the starting position.
If you are new to squatting, it is a good idea to start with bodyweight squats and gradually add weight as you get stronger. You should also consult with a qualified personal trainer or physical therapist if you have any concerns about your form or if you have any injuries.
Here are some of the bones that are worked in a squat:
- Hip bones: The hip bones are the main weight-bearing bones in the squat. They are responsible for transferring the weight of the body to the legs.
- Knee joints: The knee joints are responsible for bending and straightening the legs. They are also responsible for stabilizing the kneecap.
- Ankle joints: The ankle joints are responsible for dorsiflexion and plantarflexion, which are the movements of pointing the toes up and down.
- Feet: The feet are responsible for providing a stable base for the squat. They also help to absorb shock and distribute the weight of the body evenly.
Squats are a great exercise for strengthening the muscles of the legs and hips. They can also help to improve balance and coordination. If you are new to squatting, it is important to start with bodyweight squats and gradually add weight as you get stronger. You should also consult with a qualified personal trainer or physical therapist if you have any concerns about your form or if you have any injuries.