I was at therapy yesterday and my therapist asked to see my squat form, so I get set up and I do an air squat. He said, "Do you usually have your toes pointing out?" I said, "Yea, otherwise I don't get low enough." He told me I am only going to hit my quads if I do it like that. He showed me how to do it with my toes forward, but my hamstrings are so tight I can't get low enough without leaning forward. I found out my technique is really off.
Which way do your toes point when you squat?
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10-02-2009, 03:55 AM #1
Which way do your toes point when you squat?
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10-02-2009, 04:12 AM #2
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10-02-2009, 04:20 AM #3
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10-02-2009, 04:29 AM #4
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10-02-2009, 05:03 AM #5
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10-02-2009, 07:17 AM #6
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10-02-2009, 07:31 AM #7
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10-02-2009, 07:40 AM #8
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10-02-2009, 10:01 AM #9
It varies depending on what stance I am taking (anywhere from 5 to 45 degrees from straight forward). As long as the line that your knee travels along is the same as the direction your foot is pointing in, there is a limit to how far you can go wrong.
The one piece of wisdom that probably lies at the heart of what your therapist is telling you is that the wider the squat is, the more hamstring involvement and the narrower it is, the more your feet point forward. That principle may have become distorted over time with the therapist.
If you are squatting with feet straight forward, yes you will tend to use less hamstring, but that is only because you are probably squatting with a narrower stance.Last edited by DuracellBunny; 10-02-2009 at 10:05 AM.
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10-02-2009, 10:21 AM #10
A resounding "Don't listen to the therapist."
Your toes should point whichever direction your knees are pointing. If you're taking a very narrow stance, your toes should point forward or very close to it (this will incorporate your quads more). The wider your stance, the farther out your toes should go (wider stances equal more hamstring and glute work). However, if you try to squat with a wide stance and your toes forward, you are going to create some hellacious torque in your knees, and probably open yourself up to injury.
Maybe your therapist is working on his job security?314/231/352/881@123
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10-02-2009, 02:11 PM #11
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10-02-2009, 03:03 PM #12
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10-02-2009, 03:38 PM #13
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Toes forward, pointed out a little bit. I think the toes pointing directly forward is dependent on the nature of their hips.
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10-02-2009, 04:17 PM #14
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10-02-2009, 04:28 PM #15
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10-02-2009, 06:33 PM #16
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10-02-2009, 06:59 PM #17
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uhh,, i squat with my toes pointed out like 45 degrees. it doesn't hit your quads more, it lets you drop into your hips better = more glutes/hamstring usage (assuming you're using correct form and your knees aren't inwards at the bottom)
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10-04-2009, 11:29 AM #18
most go with them slightly out. i would say several factors to consider are:
1) which angle or lack thereof are you strongest at?
2) do you feel any difference in which muscles you feel working when you change foot angle?
3) does changing your foot angle change the way in which your knee tracks over your toes?
4) which foot angle allows you to achieve the depth you need in a painless manner, etc.?
to me those would be things that should be running through your mind as you pick your foot angle, but i'm by no means a squatting expert.barbell1.com - home of The Barbell1 Show - the only 5 day/wk Online Radio on building muscle
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