Squat Stance?

**Overload** · 07-31-2003, 02:33 PM

Since I've only been really squatting since I started max-ot 6 weeks ago, I was curious as to the different stances (angle of feet, distance between feet, etc.) and what parts of your leg they impact.

Is there a "best" stance? My squats have increased in strength and my thighs have grown in that time, but I've only been using a toes slightly pointed out stance with feet about a foot or so apart. Seems the most comfortable on my knees as well.

Thanks

**phikappa** · 07-31-2003, 02:42 PM

My feet are just a tad outside my shoulders with toes pointed out. The important thing is to keep your toes and your knees in alignment. Too many people squat and leg press with their toes pointing straight ahead. That's asking for knee problems.

**Overload** · 07-31-2003, 02:44 PM

Originally posted by phikappa
Too many people squat and leg press with their toes pointing straight ahead. That's asking for knee problems.

I did that the first time and man did I feel it in the knees. I was like, oh oh, this can't be right. So I just placed my feet in a comfortable position and my knees haven't really bothered me during the exercise.

**phikappa** · 07-31-2003, 02:49 PM

Originally posted by Overload
I did that the first time and man did I feel it in the knees. I was like, oh oh, this can't be right. So I just placed my feet in a comfortable position and my knees haven't really bothered me during the exercise.

You're smarter than you look! LOL! JK!

A lot of people say they can't squat because of their knees. If they did what you did Overload, they'd be much better off. I've done squats for over 20 yrs and I've never had a knee problem. I'm pretty sure I'm not genetically predisposed to squat, so it must be my form!

**hbk3** · 07-31-2003, 03:35 PM

I squat with feet wide toes should never be pointed in. 2 feet apart .

**MiloMan** · 07-31-2003, 03:46 PM

I do what you might call a powerlifter stance, feet almost 40 inches apart, feet pointed slightly outward of inline with the knees (which is where they naturally want to go, after all).

p.s. My backside is quite large, due mostly to my squat stance (a big ass helps with big squats), and going down way below parallel.

**Hibiscus09** · 07-31-2003, 05:47 PM

I always squatted wide stance also. Milo explained a lot about why my hiney is the way it is. LOL

**Bob45** · 07-31-2003, 09:15 PM

I have my feet a little more than shoulder width apart and toes pointed out a bit. I do some deep knee bends with no weight to see where I am the most comfortable.

**Gator** · 08-01-2003, 05:33 AM

If one doesnt squat, one doesnt grow..

Welcome to the pain Overload..

One can vary their stances, powerlifters go wider using more of the hips n ass, but latley Ive been about shoulder width, maybe even closer..Kills my quads, and as usual, point the toes out to take the stress off the patella tendon..

Good luck

Gator

**Overload** · 08-01-2003, 07:25 AM

Originally posted by Hibiscus09
I always squatted wide stance also. Milo explained a lot about why my hiney is the way it is. LOL

So is that why you haven't posted recent pics?

I just don't see you with a powerlifters hiney. LOL

**Charger** · 08-01-2003, 07:25 AM

I vary mine also, I can go heavier with a wide stance which involves the glutes and hams more. Narrow to work the quads more. Slightly wider than shoulder width is my fav.

One thing no one has mentioned, who here uses plates under there heals?? I don't, but I have seen others do it, I tried it, didn't like it. It does seem to allow you to go deeper.

**MiloMan** · 08-01-2003, 08:15 AM

Originally posted by Charger
who here uses plates under there heals?? I don't, but I have seen others do it, I tried it, didn't like it. It does seem to allow you to go deeper.

That is a risky crutch used to compensate for horrible form (people that do not "sit back" into the squat). When you see someone doing it, it sends up a red flag that says "I don't know how to squat".

**MiloMan** · 08-01-2003, 08:18 AM

Originally posted by Hibiscus09
Milo explained a lot about why my hiney is the way it is.

The Post Office has promised my rump its own 9-digit Zip Code if I can bulk it up just a bit more (I'm working on it).

**Charger** · 08-01-2003, 04:42 PM

Originally posted by MiloMan
That is a risky crutch used to compensate for horrible form (people that do not "sit back" into the squat). When you see someone doing it, it sends up a red flag that says "I don't know how to squat".

I agree Milo but the guy I see doing it knows his stuff. 16 yrs at it and competed before. I seen him squat some heavy loads, 500 plus.

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