Foot position in the squat is one of the most debated subjects in the fitness industry. We’re told by one person that a wide stance is bad for the knees, whilst another person argues that a narrow stance is more dangerous. We’re told that that pointing your toes out will reduce the risk of injury, or that pointing your toes out too much can cause joint pain.
But the fact of the matter is, no one can give you a correct answer without understanding your anatomy, and there’s no ‘one suits all’ stance. It all comes down to you.
Step-by-step guide: How to find your natural squat stance
- Lay on the ground with your back flat on the floor
- Keeping your back flat, bring your knees up towards your chest, as high as they will go.
- Glance down, taking note of how far apart your feet are and how much your toes point out.
The position you’re now in is the position that is easiest on your joints and also the position in which you’ll be able to lift more weight. Unlike when you squat stood up whilst holding your weight with planted feet, this simple solution works by allowing your body’s anatomy to push your lower body into the most natural position it can, without putting any joints or body parts under unnatural stress or strain.
Everyone’s stance will differ, with some people finding their feet are close together with their knees forward; whilst others will notice their knees pointing more outwards and their feet further apart.