What Is The Ideal Squat Form?
Look anywhere over the internet and you’ll find anyone and everyone espousing an ideal squat form so well that can seem utterly convincing.
But is it really that simple? Is there really only one perfect way to squat that every single person should be trying to replicate?
How can one specific way of squatting really fit every single body type out there?
These are tough questions and I don’t think the answer lies in a one-size-fits-all answer.
There are too many body types out there; narrow hips, wide hips, heavy, thin, tall, short, short torso and long legs, long toro and short legs, the list goes on too long for there to only be one ideal way to squat.
The geometry of the head of the femur varies between people and this factor alone can cause squat form variations.
Here is a better idea: Instead of saying there is only one ideal way to squat…
Let’s say there are ideal principles that we should apply to each individual that will then dictate their very own ideal squat form.
So what should be our guiding principles?
1.) Everyone should be able to keep their core engaged and their spine in neutral throughout the entire squat.
This includes the bottom position of the squat. It is not normal for someone to posteriorly pelvic tilt their pelvis at the end range of squat. This is commonly called a “butt wink” and it is not ok to have your spine move like that under load.
2.) Everyone should feel balanced during the entire squat while avoiding the sensation of falling or leaning in any direction.
The squat you do without weight on your back should look pretty much the same as when their is weight on your back. The weight of the bar should never be keeping you from falling over.
3.) No one should experience pinching in their hips
Pinching can be a sign that the hips need to rotate outwards or the stance needs to be wider.
4.) Everyone should be able to keep the weight they are lifting, regardless if the weight in their hands or on their backs, directly over their center of gravity.
5.) No matter the amount of rotation in the hips, everyone should be able to keep their knees in the same plane (pointing in the same direction) as their hips and ankles, throughout the entire movement.
In theory this list can cover a wide range of squat set ups (think wide stance vs. narrow stance) while all being considered “ideal.”
Nowhere on this list is it stated that feet should be a certain width apart or rotated at a certain angle. That’s because a one-size-fits-all squat form is unrealistic.
Some of the strongest athletes on the planet are a testament to this. Spend time watching elite Olympic weightlifters or powerlifters and you will see the variability in stance width and rotation of the hips. However they are all able to maintain a neutral and engaged core and stay balanced throughout the lift.