Read below to find out why…
Squatting is one of the most common exercises prescribed in any athletic training program. As a physical therapist, I get a lot of questions about squatting.
What type of squat is the best?
How wide should my feet be in a squat?
Is it bad to squat below parallel?
Should my feet turn out?
The above are just a few common questions I get. And the truth is, the answer to all the questions is, it depends!
There are many types of squats. Air squat, back squat, front squat, split stance squat, single leg squat… [Insert Forest Gump Reference]. All these squat variations have a purpose and can be beneficial in a training program. Below highlights important aspects of each type of squat:
Air Squat:
– Novice level
– Functional for daily living
– No equipment involved
Front Squat:
– Advanced level
– Requires greater amount of mobility at wrist, thoracic spine, and ankles.
– High core activation
– Can be useful for athletes with shoulder issues or upper body dominate sports.
Back Squat:
– Advanced level
– High hamstring and glute activation
– Require greater shoulder mobility than front squat
– Can typically lift heavier weight than front squat
– Higher load on spine
Split Stance Squat:
– Advanced level
– Unilateral loading
– Targets stabilizer muscles in hip
– Good way to continue lower body strength training if athlete has spine or shoulder injury
Single Leg Squat:
– Advanced level
– Unilateral loading
– Increased balance challenge as compared to split stance
– Mimics running position
– Higher loading on hip stabilizer musculature
Squat stance differs depending on the person and on the type of squat you are planning to perform. Every person develops differently over their lifespan. The development of the hip joint differs depending on the stressed places upon it during adolescence.
For some individuals, they will need to turn their feet outward to achieve squat depth. This is due to their hip joint being retroverted. Meaning the hip faces more toward the back of their body. Others may be able to keep their toes facing straight forward if their hip is neutral or more anteverted (faces forward).
Squat depth can also depend on joint morphology, like foot position. But soft tissue restrictions and spinal stability can also affect squat depth. Stiffness through hip flexors, gluteal or other lower body musculature may limit squat depth. Poor spinal stability can cause less than optimal pelvic positioning that contributes to decreased squat depth.
Now, let’s address the last elephant in the room. Should you squat below parallel? Answer… IT DEPENDS! Squatting below parallel is not inherently bad for you. For some who struggle with anterior knee pain or pinching in their hip, these greater depths may not be comfortable. For others, this lower depth may be very functional for the activities they are performing (i.e Olympic weightlifting).
So, what is the perfect type of squat you ask? Once again, IT DEPENDS! First and foremost, at Imagine Performance Therapy, we want to know what your fitness goals entail. If you want to improve running speed or endurance, single leg squats might serve you best. If you want to PR your clean and jerk, back squats or front squats can help build posterior and anterior chain strength. At Imagine Performance Therapy, we do a head-to-toe assessment to determine which squat may be best not only for your body but for your goals as well! Click HERE to schedule your discovery call today. Let us help you live a life without limits!
