What Is The Correct Stance For A Squat?

Trifocus Fitness Academy - squat
Personal/Fitness Training Blog

When you walk into a gym, the odds are that you’ll find several different people squatting – none of them using the same form and each believing that they’re doing it correctly. While it seems like a simple exercise, there’s a lot that goes into it.

3 Tips For Correcting Your Squat

The three most common issues that arise when squatting relates to your stance width, toe positioning and load positioning.

  1. Working On Your Stance

So, where should you be placing your feet and how wide apart should they be? This will depend on what you’re trying to do.

Let’s start by looking at the neutral, or medium, squat. For this, you’ll need to keep your feet hip-width apart. The wider squat, or sumo squat, will need your feet more than hip-width apart. It’s ideal for deeper squats and promotes glute activation.

Last but not least, we have the narrow squat where your feet are closer and not hip-width apart – this is often seen as the most challenging squat to do.

When it comes to choosing your preferred squat, choose the option that’s comfortable and best matches your exercise goals. A wider squat will help you build strength while the narrower versions assist in athletic performance.

  1. Positioning Your Toes

The age-old question when it comes to squatting; which direction should our toes be pointing? Once again, this will depend on your squat preferences, fitness goals and of course, your comfort.

The first thing that you need to keep in mind is that your hips play the most important part of any squat. This means that you need to look at how your hips rotate. For a more neutral squat, toes pointed parallel is the usual go-to since most people’s hips rotate externally. This is also a more athletic stance. Toes pointed outwards often work best with wider, deeper squats aimed at strengthening the legs.

This all depends on what you’re comfortable with, as you will be more inclined to default to the position when squatting.

  1. Load Positioning

When squatting, most people use weights to push themselves further. Dumbbells, kettlebells and barbells are most commonly used. In order to hold the weights properly, you need to work on your grip.

The goblet hold is either done with a kettlebell or dumbbell that is held out in front of your chest. You will need to counteract the forward momentum and weight by properly balancing yourself on your feet. To add more weight, you can use a barbell, but this will require a different grip depending on the part of your body you are looking to train.

When it comes to squatting, you need to understand your body and what’s comfortable for you. Start simple, for example, with your body weight, and work your way up to using free weights to add to your strength training. If you begin to experience any pain while exercising, stop what you’re doing and re-evaluate your form.

Contact Trifocus Fitness Academy

There are a lot more exercises out there that you can learn which will complement the squat. Learn what these are by studying our Personal Training Diploma. Read more about this course here.

Trifocus Fitness Academy- Personal Trainer