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How to Find your Proper Squat Stance

blog Jun 22, 2024

How do you Find your Proper Squat Stance?

Squatting with Confidence: The Importance of Proper Stance

When it comes to squats, your stance plays a crucial role in ensuring proper form and maximizing your gains. But how do you determine the right stance for you? Let's delve into the intricacies of finding your personal squat stance that suits your unique body structure and goals.

 The Dynamic Nature of Stance

Before we delve into the nitty-gritty, remember that your ideal squat stance might evolve as you progress in your fitness journey. As you become more experienced and start lifting heavier weights, your stance might naturally adapt to accommodate the increased load. So, let's explore two effective tests to pinpoint your optimal squat stance.

  • Test #1: Assessing Hip Flexion Range 
  • Stand on both legs and hold onto a stable surface.
  • Lift your right leg straight in front of you, then bring it out to the side.
  • Increase the height of the lift a bit more.
  • Turn your leg outward.
  • Gently lower your foot back to the floor.
  • Observe the angle of your foot and toe position.
  • Your individual hip flexion range will influence how your toes point during a squat.

 Whether they angle forward or slightly outward, embrace your body's natural tendencies. Repeat this test with your left leg to identify any asymmetries. 

  • Test #2: Discovering the Power Stance
  • Assume a jumping stance.
  • Jump straight up.
  • Land in a semi-squat position.
  • Note the position of your feet upon landing.

 This "power stance" landing spot provides a solid starting point for determining your squat width. While this might not be your exact squat stance, it sets the stage for fine-tuning based on how you feel with added weights.

Women and Squat Stance

 Ladies, you might notice that your squat stance tends to be slightly wider than that of men. This variance is often due to differences in pelvic structure. While not a universal rule, the broader female pelvis can naturally influence squat stance.

 Adjusting for Optimal Performance

Once you've completed these tests, remember that your comfort and stability are key. A stance that is too wide or too narrow can hinder your range of motion and overall stability.

Balance for Muscle Engagement

For muscle targeting, many advocate wider stances for glute emphasis and narrower stances for quad activation. However, individual responses can vary. Some might find that a narrower stance leads to increased glute activation. The key is to align your stance with your specific goals and experiment to discover what works best for you.

Final Thoughts

Your squat stance is a foundation for a successful lift. By combining these tests and understanding your body's natural tendencies, you'll be well on your way to a proper squat form that's tailored to you. Remember, it's not about adhering to strict rules; it's about finding your sweet spot for optimal performance and injury prevention. So, test, tweak, and tailor your squat stance to unleash your full squatting potential.

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