The other day I was watching the fit show with Milos Sarcev. He was saying if you want to work your inner quads point your toes outwards somewhat duck footed. If you want to work your deep inside then point your toes even farther outside. If you want to work the outer sweep of your quad point your toes foward.
I believe there is some truth to this since I have been doing squats with my toes pointed foward for a while, and I am noticing a very nice outer sweep developing that I am proud of.
So anyway does pointing your toes really work different parts of your quads? Also I am worried that this could be bad for the knees? Is it?
Any advice would be greatly appreciated.
Thanks in advance
DJ
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Results 1 to 13 of 13
Thread: Foot position on squats
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10-10-2005, 06:34 PM #1<3 Whole Foods <3
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Foot position on squats
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10-10-2005, 06:56 PM #2Registered User
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Stick to what ever is comfortable for your body. It's probably bad for your knees to bend them at different angles.
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10-10-2005, 07:00 PM #3Registered User
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I also heard that the direction you point your toes it works different parts of the quads.
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10-10-2005, 07:11 PM #4Yep, vegetarian.
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apparantly its true.. tho i find it hard to believe that it would make a significant difference at all
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10-10-2005, 11:49 PM #5Registered User
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I have a mysterious injury that limits my squats. It is deep, I believe it came from hip adduction, and hurts on occasion. Since its taking so long to recover, I believe it is a tendon injury.
Anyway - I can squat with my toes forward and my legs at a normal stance just fine. But toes outward or feet wide apart aggravates my injury.
Therefore, there has to be different muscles used depending on where your toes point.
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10-11-2005, 12:45 AM #6No cardio No cry
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Toes forward murdered my knees.
You should squat with whatever stance is comfy for you.
To hit quads harder, just do front squats-no need to go through what I did.^^^^^^^^^^^^^^^^^^^^^^^^^
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10-11-2005, 12:55 AM #7
i know that how you point your toes affects calves......all i know for quads is that the higher you have the bar on your back , the more quads are worked, also you dont want to go too wide with your feet...go about shoulder width or you will limit what muscle can get worked.
Deadifts with a narrow stance are actually great for the outer quads. how your feet are pointed does affect what is worked cause the more your toes are poited out, the farther apart your knees will be, thus putting more emphasis on the inner quads and hams.
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10-11-2005, 02:27 AM #8Do I even lift?
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Have you seen Milos' quads? I think it's safe to assume he knows what he's talking about.
I for one can not do squats pidgeontoed since it hurts my knees =(---------------------------------------
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10-11-2005, 07:23 AM #9Banned
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It's not just the toes pointing that hits different parts of your legs. The direction you point your toes is the direction your knees should 'travel' over. So if they're pointed outwards more, your legs will be spread out a little bit more hitting the inner part of the legs. I do each style on separate days every week. Toes pointed forward with a narrower stance with front squats to hit the outer sweep. Makes sense
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10-11-2005, 09:19 AM #10<3 Whole Foods <3
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thanks
Thanks for the replies fellas. I appreciate it.
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10-11-2005, 10:21 AM #11Train smarter, not harder
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personally, i would do what happens naturally - it's never a good idea, esp. on squatting, to start forcing in some unnatural changes (e.g., if you naturally squat w/ feet forward, leave them like that)
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10-11-2005, 05:28 PM #12The is a certain amount of natural variation that you can work within. Noone said to torque your knees or anything. You would be surprised what differences a small change in amovemant can have on your physiqueOriginally Posted by $AJ
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10-11-2005, 05:30 PM #13
Shoulder width with toes pointed out a little it fine for me.
Powerlifting stance would be a bit wider then normal.“Methods are many,
Principles are few,
Methods often change,
Principles never do.”
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