Feet angle and squating form

Moran Bentzur · 09-17-2009, 06:07 AM

I've noticed that when I squat (air, front, back) I have a tendency to externally rotate my feet (esp. right foot) farther then what is generally prescribed.
Even when I begin with proper foot placing (~30deg.) I often revert mid set to a more open position.
So my first observation is that I have to shift more weight to the heel so this won't happen unintentionally.

My question is - Even when standing my right foot has always pointed out slightly more than my left and both stick out more than most people. When I stand both feet point at about 25-30 deg. Should I be fighting to maintain a "proper" angle on squats or should I go with a wide-open (~55 deg.) stance, which allows me to go down further but would be a form mistake for most people?

Steven Low · 09-17-2009, 07:45 AM

Is this at the ankle, the knee, or the hip?

And yes, if you can tell where it's from it means different things.

Moran Bentzur · 09-17-2009, 07:57 AM

I'm not sure. I think this is at the hip since my knee is inline with the foot. And when I intentionally correct the angle it is by shifting my whole leg from the hip.
Is there a better way to make the distinction?

Patrick Donnelly · 09-18-2009, 06:45 AM

I've found glute stretches to be particularly useful here. When the glutes are tight, the IT band tugs on the lateral side of the thigh and rotates the whole leg from the hip.

Martin Bonn · 09-18-2009, 07:03 AM

i generally agree with what the other guys have said, however depending on your proportions you might need to get your feet to point out more and this might be a good totally natural....however a chiro or physio ( a good one who understands biomechanics) can probably give you a better assessment!

Duke McCall · 09-18-2009, 07:11 AM

This is an issue for me as well, and I have found that I am susceptible to groin pulls if I allow my foot stance to open too far. So, be careful.

Mark Gleason · 09-20-2009, 10:48 AM

Could it be injury related? My right foot twist (externally rotates) on my heal when I squat due to a 20+ old broken knee and tib/fib. My leg kinda corkscrews under me. I've had numerous coaches and trainer tell me to do this stretch or that, but nothing can fix the fact that my surgeon set something incorrectly many years ago... just had to get that off my chest I guess.

Steven Low · 09-20-2009, 04:46 PM

Quote:

Originally Posted by Mark Gleason

Could it be injury related? My right foot twist (externally rotates) on my heal when I squat due to a 20+ old broken knee and tib/fib. My leg kinda corkscrews under me. I've had numerous coaches and trainer tell me to do this stretch or that, but nothing can fix the fact that my surgeon set something incorrectly many years ago... just had to get that off my chest I guess.

Certainly.

Although most dysfunctions are from movement pattern or posture.

Yours may be one of the cases where you had an injury and it did not get fixed right.

Brian DeGennaro · 09-20-2009, 06:51 PM

How tall are you? Do you have long legs and/or femurs? That can say a lot about your squat.

Moran Bentzur · 09-21-2009, 06:18 AM

Quote:

Originally Posted by Brian DeGennaro

How tall are you? Do you have long legs and/or femurs? That can say a lot about your squat.

185cm (6'1), longish legs but nothing really out of proportion. As I wrote my feet "default" to a ~25deg.
I guess the best thing would be to find an angle that allows me to go low but is not excessive and stick with it, not allowing myself to drift further out unintentionally. probably a little more open than what most people use but not overdoing it.