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Which Squat Stance Best Suits You? Hip Anatomy and Squatting.

Let me be clear. This is NOT a video saying that you shouldn't be working on mobility to improve your squat. This isn't meant to be a video dismissing squat technique from a coaching standpoint. However, the reality is there is a wide variety of normal and acceptable forms when it comes to a squat, and depending on your anatomy (not your flexibility) you may be better suited for a certain type of squat stance. The 4 assessments in this video will allow you to get a good idea of what your anatomy will allow for. Should your toes be forward or straight ahead? Feet shoulder width or wider? High Bar or low bar? By doing some simple tests you can get a good idea of where your best entry point is into the squatting pattern. Again, notice I didn't say the ONLY way you should squat. The more mobile you are, the more options you'll have available, but even in this instance, your anatomy will have a position that is best suited for squatting. Assessment #1 - Tibial Torsion There are a variety of reasons why someone may have a degree of tibial torsion (literally a twisting of the bone). Whether it's developmental birth/infancy, or the result of past traumatic injury, if there is a significant amount of tibial torsion, it would make it nearly impossible to squat with toes forward. The test for this is simple and requires you to find just a few landmarks; the tibial tuberocity and the big toe. As shown in the video, we are looking to see what the relationship is between these two landmarks. Are they pointing in the same direction? Then you may feel more comfortable with the toes forward or tracking directly in line with your knee. Do the toes point slightly out while the tuberocity is pointing directly up to the ceiling? Then you may be better suited for more of a toe out squat in relationship to your knee. Assessment #2 - Camming the Hip This test is straight forward. Laying on your back, where does your hip prefer to go upon PASSIVE hip flexion. What you're looking for here isn't the 'end range', but rather the path of least resistance. Based on the anatomy of the ball and socket, some hips fall into the groove with the knee pointing up towards the shoulder while others tend to feel more freedom of range with the knee tracking well outside the shoulder (think low bar squaut with wide feet placement). Depending on where you feel the least resistance, you're squat width will mirror this relationship between the hips and knees at the bottom of the squat. Assessment #3 - Craig's Test (Prone Internal and External Rotation Test) This test will give you an idea of the foot placement in relation to the knees by testing the Retroversion or Anteversion of the hips. In the test we need to know where the Greater Trochanter of the Hip is which is very easy; it's the big prominent bone on the outside of the hip by your front pocket. As you lay on your belly, flex the knee to 90 degrees, and let that foot fall across mid-line over the other leg then back out so the foot falls towards the floor away from mid-line. As you do this, that large bone will become more and less prominent. The goal of the test is finding at which point during this movement you feel the trochanter to be the MOST prominent. When you find this point, pay attention to the relationship between the foot/ankle and the hip. Is the foot/ankle inside of the hip being tested? If so, you may be suited for a deep squat style where the knees track well outside of a narrow foot placement. Is the foot outside of the tested hip? Then you'll likely feel very uncomfortable with any squat that allows the knees to track directly over the toes like you'd see with more of a powerlifting style squat. Assessment #4 Quadruped rocking is a great way to make sure you're not running into any blocks (pinching) as you get into and out of the bottom position of the squat. If you feel like you run into pinching as you approach deep hip flexion, you may need to slightly alter your pelvic tilt to accommodate for that pinch. Assuming you're going to be loading this squat pattern, you'll want that pelvic tilt to be minimal enough so it doesn't drastically throw your spine into excessive flexion or extension. Once you've gone through these tests try to finish up with the last drill by working on your squat form the bottom up as shown in the drill. Once you've found your comfortable bottom position, it's just a matter of practice getting into and out of that position and doing so with sound technique! ------------------ Questions or concerns? Comment below or email me at [email protected]