There is absolutely no one size fits all squat position. If you don’t believe me, you are in for a treat. This article will help show you why athlete comfort should dictate squat width, why some people’s (not EVERYONE) feet point out (no matter how much “mobility” work they do) and why some people have a really hard time squatting deep.
The hip joint is basically made up of a “socket” on the pelvis (called the acetabulum) and a “ball” at the top of your thigh bone (femur), which we call the femoral head. Around the hip joint are a lot of muscles, a joint capsule, and connective tissue. There are many other anatomical considerations when considering a squat, but let’s focus on the hip.
When someone has difficulty squatting, or their feet turn out, or they like a wide stance, we all want to jump on the bandwagon and say “your hips are tight, you need to mobilize them”. If we say that without considering anatomical variations of the hip joint, we can be misled.
Athlete’s won’t squat the same, and they SHOULDN’T! I hope I shed some light on the WHY. Athlete comfort will dictate the stance that puts their hip in a better bony position. There are narrow squatters and there are wide squatters. That may have nothing to do with tight muscles or “tight” joint capsules and have more to do with bony hip anatomy.
Very few people are at the end range of their hip motion, so hip mobility drills are definitely a good idea.
People will express their hip mobility in different planes, and that is not a bad thing.
Go to the youtube channel of Movement fix at the button below.
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Squat Tech - Ladder Work - Kettlebell Warm up Drills, Dowel Mobility
5 x Max Reps Hollow Rocks
3 x 10 - 12 ea Reps Stationary Bilateral Lunge to Press
3 x 10 - 12 ea Reps DB/KB RDL (Romanin\an Deadlift)
Team Session - COMPLETE as a team of 4:
200 Push ups
250 Pull Ups
300 Sit Ups with rotation