Functional Training Coach.com

Most of the textbook guidelines we’re taught for performing the squat exercise are pretty similar

Keep the upper back straight, keep the feet about shoulder width apart, bend at the hips and knees, etc..

But, there’s another guideline that’s taught by most textbooks and even health & fitness professionals but it can be the #1 squat exercise mistake in those who suffer from nagging lower body injuries

It’s something that isn’t particularly obvious either…

It has nothing to do with the upper back, bar placement nor the hips…

…It is assuming squat position with the toes pointed out

While this may not be problematic for apparently healthy individuals, it can have a few drawbacks for those dealing with lower back, hip, knee or ankle pain:

• increases stability through leverage but decreases activation of the hip extensors

• increases activation of the quadriceps, gluteus medius and lumbar extensors

• results in increased stress to the knees, hips & lumbar spine

• in more extreme cases, the toes pointed out position can contribute to increased stress to the sacroiliac joints of the pelvis

• Most functional & athletic movements do not occur from this position

For example: running or jumping with the toes pointed out decreases force production during acceleration, negatively affects deceleration mechanics and develops poor alignment and joint stability of the lower extremities

Most individuals prefer squatting with the toes pointed out because it feels stable and as if the feet are straight

In most cases, if you ask a client who squats this way to point their toes straight ahead they will feel as if they are ‘pigeon-toed’ and will have difficulty keeping the knees and ankles from collapsing inward

Because of this, it’s often assumed that squatting with the toes straight is ‘bad for the knees’…

…But, if we look at it from more of a lower body assessment perspective what we’re REALLY seeing is inefficient hip mechanics…it’s the lack of hip stability that causes the real problems

When the hip extensors and/or abductors are weak the integrity of the lower extremities becomes compromised often resulting in pain or injuries to the hips, knees, ankles or even the lower back

And, although the squat gets a bad rap for causing injuries to the knees and lower back, the reality is that the movement itself is something our bodies are designed to perform…

…it’s one of the first movements we performed as babies learning to stand

Unfortunately, as we get older (and technology advances) we drive, sit at computers, perform desk jobs, watch television and without proper conditioning of the hip musculature function is lost which leads to a growing list of nagging pain and injuries

The squat isn’t a bad movement but a lack of physical conditioning to squat efficiently is

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