This Article is written by Dr. Neeraj Mehta (Ph.D. Human Biomechanics & Alternative Medicine) 

Squatting is a fundamental human movement pattern that incorporates flexion and extension of the hip, knee, and ankle joints in a closed kinetic chain. Squatting is performed by bending and straightening the legs at the knees and ankles (CKC). This effortless motion is necessary for a broad variety of tasks and processes all across the body.

“Squats are a multi-joint complex activity that is regarded as the king of all exercises. They develop lower body strength while also providing strength and stability to the belly and lower back. Squat injuries may be caused by improper technique, previous anatomical abnormalities, other physical activity, tiredness, or overtraining, rather than the exercise itself.”-Dr. Neeraj Mehta

Before attempting a barbell or dumbbell squat, it is critical that you master the Air Squat. As with any workout, squats and lunges need a great deal of attention to detail in terms of proper technique. We encounter a lot of folks who don’t know how to bend, move, or lift correctly.

The usual rule of thumb is that your heels must be in line with or slightly outside of your shoulders, although this might vary from person to person. The knees should also be parallel to, or “tracking,” the toes. An upright posture, with knees and hips completely extended, is required for the start of the dynamic squat.

The quadriceps femoris, hip extensors, hip adductors, hip abductors, and triceps surae are all actively recruited. In addition, a large variety of supporting muscles (such as the abdominals, erector spinae, trapezius, rhomboids, and many more) are necessary to stabilize the trunk via isometric exercise. Performing a squat is said to engage around 200 muscles at a time. Squatting down, the lifter then flexes their hips, knees, and ankles.

It is only after the lifter reaches their target depth that they begin to rise back to the upright posture.

Understanding Joint Kinetics and Kinematics During Squat

ANKLE COMPLEX

The ankle complex includes the talocrural and subtalar joints. These joints may dorsiflex, plantarflex, evert, invert, abduct, or adduct. Subtalar joints promote postural stability and prevent foot eversion or inversion during squat performance. Talocrural joints permit dorsiflexion and plantarflexion.

The talocrural joint can dorsiflex 20 degrees and plantar flex 50 degrees, whereas the subtalar joint can evert and invert 5 degrees without forefoot movement. During squat performance, the ankle complex provides important support and assists in the production of force. If a person has poor dorsiflexion, they may resort to compensating techniques while executing squats, increasing their risk of injury.

The gastrocnemius is the primary muscle in the ankle joint that has been extensively studied for squat performance. The medial head of the gastrocnemius helps resist knee valgus moments and restricts posterior tibial translation during squatting. During squatting, gastrocnemius activity increases as the knees flex and decreases as the knees stretch.

The soleus was more active than the gastrocnemius while squatting at high degrees of flexion. As a plantar flexor, the soleus has proximal and distal attachments to the lower leg bones, respectively, the tibia and fibula. Instead, the gastrocnemius is a bi-articular muscle that aids in both knee flexion and plantar flexion during exercise.

According to many research, the cause of poor squat movement patterns may be linked back to a lack of strength in the ankle muscle. Ankle mobility is crucial for squat stability and control during ascent and descent. Inflexible ankle joints cause the heels to rise. When squatting under external tension, joint moments at the ankle, knees, hips, and spine may cause damage.

What to do to fix this if someone have less ankle mobility:

As it allows for ankle dorsiflexion and helps maintain a firm base of support, the ankle complex plays a significant part in squatting motions. If someone is having difficulties or discomfort in their ankle complex during squats, they can attempt the following ways to increase their ankle mobility and stability:

Stretch and mobilize the ankle complex. Tightness in the calf muscles or ankle joint might restrict ankle dorsiflexion and result in compensations during squats. Stretching and mobilization activities, such as ankle circles, calf lifts, and foam rolling, can assist in enhancing ankle mobility.

Weakness in the ankle complex may also lead to compensations during squats. Improve ankle stability and strength with exercises such as heel walks, toe walks, and single-leg balance work.

Using shoes with a slightly higher heel or a hard sole can increase ankle dorsiflexion and give more support during squats.

Change squat technique: Depending on the individual’s limits, adjustments such as broadening the stance, lowering squat depth, or utilizing a squat box may assist minimize ankle stress and make squatting more comfortable.

If ankle limits or discomfort persist, it may be beneficial to contact a physical therapist or sports medicine specialist for a more specific evaluation and treatment plan.

KNEE COMPLEX

The tibiofemoral joint in the knee flexes from 0 to 160 degrees sagittally. The tibiofemoral joint is a modified hinge that connects the tibia and femur. The femur rotates laterally during flexion and medially during extension relative to the tibia during dynamic movement. This shifts the knee’s center of rotation during the squat. Ligaments and cartilage support the knee.

The ACL is the most significant joint stabilizer. It prevents knee anterior tibial translation, especially at low flexion degrees. It limits knee internal / external rotation and varus / valgus mobility. PCL is ACL’s complement. It prevents posterior tibial translation. Medial and lateral collateral ligaments support the knee in the frontal plane, resisting varus / valgus forces. 

Knee ligaments are the principal static joint stabilizers, although knee muscles dominate dynamic stability. The quadriceps femoris (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris) extend and oppose knee flexion during the squat. The quadriceps tendon and patellar tendon aid knee extensors in dynamic movement.

BACK SQUATS

The back squat is an excellent approach to increase absolute strength since it is the squat variant that enables you to lift the greatest weight.

Back squats may be used to improve athletic performance or to strengthen muscles and joints during rehabilitation.

The high bar squat and the low bar squat are the two most prevalent versions. 

The Low Bar Squat Position:

Firstly, the bar is positioned at the level of the rhomboids in the low bar squat, and a wider stance is typically used. Additionally, due to the lower position of the bar, a greater forward trunk lean is required to keep the bar above the base of support. This position is also related to a lower degree of dorsiflexion. In other words, if the lifter employed dorsiflexion rather than trunk lean to move the weight forward in space, the lifter may become unbalanced as the lifter would also move his/her hips forward in space.

The High Bar Squat Position

On the other hand, the bar should rest around the level of C7/T1 on the upper trapezius muscle during the high bar squat. Because the bar is raised above the base of support, less forward trunk lean is necessary to keep the bar above the base of support. Additionally, this position is typically associated with a narrow stance, and additional dorsiflexion is typically required to maintain the COM forward in space. Without this increased dorsiflexion, a lifter would be forced to increase their trunk lean, which could result in losing their balance. According to EMG research, low bar/wide stance squats result in more gluteal muscle activation and less quadriceps recruitment than high bar/narrow stance squats (Logar et al. 2014).

Foot Placement for Squats

When it comes to foot placement for squats, the foot must be aligned with the abducted hip/femur to squat efficiently. In fact, squatting is easiest when done from this posture since it is the most efficient from a mechanical standpoint. As a “hinge,” the knee doesn’t rotate much when you put pressure on it. That being said, it all depends on your specific hip anatomy, the depth you need or want to go, the shoes you’re wearing, and the squat aim you’re attempting to attain when determining how wide apart your feet should be. According to Dr. Neeraj Mehta, this is a critical topic.

Furthermore, most people find that squatting with their feet directly in front of them is not the most efficient way to do a squat. To maximize loading potential when squatting, you should keep your whole lower extremity in a straight line. A person’s stance width, hip anatomy, and lift variety all have an impact on where to put the feet for the best squat. Finally, it is worth noting that almost all powerlifters and Olympic competitors that squat professionally do so with at least some degree of toe out.

Here are some methods to improve squat foot positioning:
Your feet should be shoulder-width apart and pointed straight ahead.
While maintaining your heels on the ground, turn your toes slightly outward (about 5-10 degrees). This will assist you in achieving the correct squat position and prevent your knees from buckling in.
Ensure that your weight is equally distributed on your feet. You should place your weight on the heels and balls of your feet.
Engage your core and maintain a chest-up position. This will assist you in maintaining correct form throughout the activity.
Lower your body by bending at the hips and knees while maintaining alignment between the knees and toes. Your knees should track over your toes, and your hips should go back and down.
Using appropriate form, squat until your thighs are parallel to the ground or as low as you can comfortably go.
Use your heels as leverage to return to the starting posture.
Repeat the squat as many times as desired.
By adhering to these procedures, you can ensure proper foot alignment for more effective squats, so reducing the risk of injury and enhancing your overall performance.

Squat mechanics are affected by the following anatomical differences:

Squat Mechanics are affected by the length of the upper and lower limbs.

The length of an athlete’s upper and lower limbs can significantly affect their squat mechanics. When comparing a lifter with proportionate femur-to-tibia lengths to those with longer femurs, the latter group will naturally experience a deeper forward lean in their squats. As a result, they must move their hips farther backward to maintain weight and upper body balance over the center of mass. If instructed to squat more uprightly, these lifters would risk falling backward due to their longer femurs.

Moreover, a lifter’s anatomical structure can also prevent them from achieving an upright squat despite appropriate hip and knee flexibility. Athletes with shorter or longer bones in their lower legs can adopt different squatting techniques. To achieve higher hip displacement and deeper squats, shorter tibias and longer femurs are required. Conversely, taller athletes with longer tibias will have a more upright posture during squats. It is worth noting that lifters with shorter tibias relative to their femurs will feel more strain on their lower back muscles compared to their counterparts with longer tibias.

How to check and fix this: (summarised)

For the length of the upper and lower limbs; There are numerous ways that can be used to solve these concerns.

Shifting the posture of the feet, such as expanding the stance or moving the toes outwards, can help to compensate for variances in limb length.

Strengthening and stretching activities can enhance joint mobility and flexibility, allowing for a broader range of motion during squats.

Keeping a neutral spine, activating the core, and maintaining the knees in line with the toes will enhance squat mechanics and lessen the chance of injury when using appropriate technique.

Using the necessary equipment: Based on the exact limb length disparity, specialist equipment such as lifting shoes, heel lifts, or squat wedges may be useful for obtaining optimal squat mechanics.

Individuals can try to improve their squat mechanics and lessen the impact of limb length disparities by applying these tactics.

What Role Does Femoral Neck Angle Play in Squat Technique?

The femoral neck angle is a critical aspect of squatting, as it determines the location of the hip joint and the amount of stress exerted on the knee joint. It is important to note that there are individual variations in the angle formed by the femur bone’s shaft and its neck. A narrower femoral neck angle indicates that the femur bone rests more vertically in the hip socket, which can result in a forward-leaning torso during a squat. This can lead to more load being distributed onto the quadriceps muscles in the thighs, and achieving a full depth squat can be challenging due to the feeling of tightness and constriction in the hip joint.

In contrast, a larger femoral neck angle, also known as a “broad” angle, indicates that the femur bone lies more horizontally in the hip socket. This allows for a more upright torso during a squat, which helps distribute the load more evenly between the quadriceps, glutes, and hamstrings. A broader femoral neck angle also provides greater range of motion in the hip joint, making it simpler to achieve a full depth squat.

Individual variations in femoral neck angle can make certain squatting techniques more challenging for some individuals than others. For instance, individuals with a smaller femoral neck angle may find it more difficult to perform a deep, narrow stance squat, whereas those with a wider femoral neck angle may struggle with performing a wide stance squat. Nonetheless, with proper technique and repetition, individuals with all femoral neck angles can achieve good squatting form.

How to Check and Fix it: (summarised)

The femoral neck angle, or the angle between the femur and the hip joint, can have a substantial effect on squat technique. When performing squats, individuals with a smaller femoral neck angle (known as anteversion) may experience inward knee movement, while those with a larger femoral neck angle (retroversion) may experience outward knee movement.

To address difficulties associated with femoral neck angle and squat technique, there are several strategies that can be employed. Firstly, modifying foot placement such as expanding the stance or turning the toes outward can help to compensate for variations in femoral neck angle. Additionally, stretching exercises for the hips, glutes, and hamstrings can increase hip mobility and allow for a broader range of motion during squats.

Moreover, maintaining proper technique by keeping a neutral spine, activating the core, and keeping the knees in line with the toes is crucial for enhancing squat mechanics and reducing the risk of injury. Finally, utilizing the necessary equipment such as lifting shoes, heel lifts, or squat wedges may be useful for establishing good squat mechanics depending on the specific femoral neck angle difference.

It is important to note that individuals with significant femoral neck angle abnormalities may benefit from working with a skilled fitness expert or physical therapist to design a tailored strategy to meet their unique needs.

Squat Mechanics Are Affected by Hip Socket Depth.

In addition to hip socket depth, there are other factors that can affect squat mechanics, including hip flexibility, ankle mobility, and foot positioning. Adequate hip flexibility is necessary to achieve a full range of motion during a squat, and individuals with tight hip flexors may have difficulty reaching a deep squat.

Ankle mobility is also important in squatting, as the ankle joint must flex and extend to allow for proper squatting form. Individuals with limited ankle mobility may have difficulty keeping their heels on the ground during a squat or achieving proper alignment between their feet, knees, and hips.

Foot positioning is another important factor in squatting, as it can affect the distribution of weight and stress throughout the body. A wider stance may place more emphasis on the glutes and hamstrings, while a narrower stance may place more emphasis on the quadriceps. Proper foot positioning can also help individuals maintain proper balance and stability during a squat.

It’s important to note that squatting mechanics can vary widely across individuals, and what works for one person may not work for another. Experimenting with different squatting techniques and paying attention to how your body feels during the movement can help you determine the best approach for your individual needs and abilities.

Many barbell athletes have hip shifts during squats. Hip shifts occur at the bottom of the squat when your hips move to one side or the other. The choice of whether or not to rectify this will be influenced by a wide range of variables.

How to Check and Fix this: (summarised)

The depth of the hip socket can have a substantial effect on the mechanics of the squat. People with a shallow hip socket may have difficulties obtaining the correct squat depth, whereas those with a deep hip socket may have a broader range of motion but be more susceptible to hip impingement.

There are a number of techniques that may be used to treat problems associated with hip socket depth and squat mechanics. To enhance range of motion, persons with shallow hip sockets may benefit from lunges, leg swings, and hip circles. In addition, the use of squatting equipment, such as lifting shoes or squat wedges, may aid in enhancing squat depth and technique.

For those with a deep hip socket, it is essential to maintain appropriate form during squats to prevent hip impingement. This involves maintaining a neutral spine and aligned knees with the toes. Moreover, it may be beneficial to modify foot location and squat depth to avoid aggravating hip impingement.

In addition, individuals with major hip socket depth abnormalities may benefit from training with a trained fitness expert or physical therapist. They may assist in developing a tailored strategy that takes into consideration the patient’s unique demands and limits, as well as treat any hip mobility or impingement difficulties.

Individuals may improve their squat technique, minimize injury, and optimize their training potential by comprehending the effect of hip socket depth on squat mechanics and using suitable tactics.

Why are people shifting their hips to one side when squatting?

Additionally, incorporating unilateral exercises into your workout routine, such as lunges or single-leg squats, can help address muscle imbalances and improve overall stability during a squat. Strengthening the core muscles, particularly the obliques, can also aid in maintaining proper alignment and preventing hip shifting.

Using props such as resistance bands, blocks, or a wall can also help with maintaining proper alignment during a squat. Placing a block between the knees or using a resistance band around the thighs can help activate the glute muscles and prevent the knees from caving inward, which can contribute to hip shifting.

Finally, it’s important to listen to your body and not push beyond your limits. If you’re experiencing pain or discomfort during a squat, it’s important to stop and address the issue before continuing. Over time and with consistent practice, proper squatting form and technique can be achieved, resulting in a safer and more effective workout.

How to check and Fix this problem: (summarised)

The typical issue of shifting the hips to one side during squatting can lead to an uneven weight distribution and poor squat technique. There are various potential causes for this, including muscle imbalances and limited joint motion.

To solve this issue, it is necessary to first determine its root cause. People with muscle imbalances may benefit from unilateral exercises including lunges, step-ups, and single-leg squats. This can assist to strengthen weaker muscles and enhance balance overall.

In addition, enhancing hip mobility with stretches and mobility exercises might be beneficial in resolving this condition. Hip or lower back tightness can result in compensatory motions, such as moving the hips to one side during a squat.

Utilizing resistance bands, foam rollers, or yoga blocks to improve balance and technique during squats is also beneficial. These aids can be utilized to give support or resistance in particular regions, so assisting in the correction of imbalances and preventing compensatory movements.

Additionally, appropriate form must be maintained during squats to avoid moving the hips to one side. This involves maintaining an engaged core, a neutral spine, and aligned knees and toes.

Working with a certified fitness expert or physical therapist can be advantageous for detecting and resolving imbalances and limits that may contribute to this condition. They may give direction and assistance to guarantee appropriate technique and form during squats, as well as assist in the formulation of a tailored strategy that considers the individual’s unique requirements and goals.

Individuals may improve their squat form, minimize injury, and maximize their training potential by recognizing the underlying reason of hip shifting during squats and applying the proper strategies.

What causes a round back during squats?  

As someone who enjoys squatting, it is crucial to realize that a rounded back during squats can be caused by a number of causes, including insufficient mobility, weak core muscles, poor technique, and lifting excessive weight. To avoid this difficulty, I suggest the following:

Employ mobility exercises that target the hips, ankles, and thoracic spine to increase range of motion and prevent compensatory rounding of the lower back.

The core muscles play a critical role in keeping the spine rigid during squats, thus they must be strengthened. Including core-strengthening exercises such as planks, crunches, and Russian twists is crucial.

Focus on appropriate form: When completing squats, keep your chest up, your back straight, and your spine neutral. Prevent excessive forward tilting, which might develop a rounded lower back.

Begin with lesser weights and raise them gradually as your form and strength improve. This will assist avoid rounding as a result of lifting excessive weight.

You may prevent back rounding during squats and do the exercise safely and efficiently by concentrating on mobility, core strength, appropriate technique, and moderate weight increase.

How to check and fix it: (summarised)

During squats, a round back can be created by a variety of circumstances. Weak core muscles, which result in the inability to maintain good form during the exercise, are one of the principal causes. Insufficient flexibility in the hip, ankle, and thoracic spine may also lead to a rounded back.

To correct a rounded back during squats, it is crucial to improve core strength and mobility. Secondly, integrating core-strengthening exercises such as planks, bird dogs, and Russian twists can assist to develop the abdominal muscles. Second, flexibility may be increased with stretching activities such as hip flexor stretches and thoracic spine rotations.

In addition, it is essential to have good form when executing squats. During squats, maintaining a neutral spine, activating the core muscles, and beginning the exercise from the hips as opposed to the lower back will assist prevent back rounding.

In conclusion, round back during squats might be caused by weak core muscles and restricted hip, ankle, and thoracic spine flexibility. To correct it, core-strengthening and flexibility-improving activities should be introduced, and good technique should be maintained during the exercises.

What causes an extra extended back during a squat?

A squat with an extended back, also known as hyperextension, can be caused by a number of circumstances, including:

Squatting incorrectly, such as leaning too far back, can cause the lower back to hyperextend.

Tight Hip Flexors: Tight hip flexors can force the pelvis forward, causing lower back hyperextension during a squat.

Weak Glutes: Weak glute muscles can induce lower back compensation, leading to hyperextension.

Inadequate Core Stability: Hyperextension can occur if the core muscles are not strong enough to keep the spine stable throughout the squat.

How to check and fix it: (summarised)

Many reasons might lead to an overextended back during a squat, often known as an excessive arch. First, it may come from a lack of core stability, which causes the lower back to compensate by arching. Second, inadequate ankle mobility might cause the torso to tilt forward and the back to arch excessively.

To correct an excessively stretched back during squats, it is necessary to improve core stability and ankle mobility. Initially, exercises such as planks, side planks, and dead bugs can strengthen the core. Stretching activities, such as calf stretches and ankle mobility drills, can also enhance ankle mobility.

Also, it is essential to have correct form when executing squats. Maintaining a neutral spine posture while using the glutes and core muscles to support the body is essential. Moreover, the feet should be positioned correctly, with weight distributed equally throughout the whole foot.

In addition, providing signals such as “ribs down” or “squeeze your glutes” might aid in reducing excessive back arching during squats.

In conclusion, an excessively stretched back during a squat may result from insufficient core stability and inadequate ankle mobility. To correct it, workouts that focus on enhancing core stability and ankle mobility should be implemented, while perfect form should be maintained throughout the exercises.

To minimize back hyperextension during squats, work on increasing hip flexibility, strengthening the glutes and core muscles, and focusing on good squat technique. This involves maintaining a neutral spine and keeping the chest up during the squat. It’s also vital to avoid utilizing excessive weight that may force the lifter to compensate with hyperextension. Preventing hypertension can be accomplished by beginning with lesser weights and gradually increasing weight as form and strength improve.

Finally, The Tips for squatting with lengthy limbs:

Being a subject matter expert, I can say that squatting with lengthy limbs can be difficult. Yet, with a few modifications, squats may still be performed efficiently. Here are some considerations:

Maintaining good form is essential regardless of limb length in order to avoid injury. Ensure that your feet are shoulder-width apart, that your knees are directly over your toes, that your chest is up, and that your back is straight. Individuals with long limbs must pay special attention to maintaining a neutral spine in order to avoid back rounding and hyperextension.

Choose Proper Footwear: When performing squats, using squatting shoes or shoes with a moderate heel can promote ankle mobility and facilitate a more upright torso position.

Experiment with Bar Positioning: Test out several bar positions to find one that is both comfortable and conducive to correct form. To maintain an upright torso, those with longer limbs may benefit from positioning the bar slightly lower on the back.

Incorporate Mobility Work: Hip, ankle, and thoracic spine tightness can make squats difficult. Flexibility and range of motion can be improved by including mobility exercises suited to these regions.

Experiment with Several Squat Variations: Experimenting with various squat variations, including as front squats and high-bar squats, can help you locate one that is comfortable and permits perfect technique.

Raise Weight Gradually: Begin with lesser weights and increase them as your form and strength improve. This method can prevent damage and allow your body to adjust to the squatting demands.

Those with long limbs can enhance their squatting technique and lower their risk of injury by implementing these modifications. Remember to prioritize form, to use suitable footwear, to experiment with bar location, to include mobility exercises, to explore many variants, and to gradually add weight.

As a fitness specialist and orthopedic physical therapist, I frequently advise raising the heels when squatting in order to increase ankle mobility and permit a more upright torso position. Nonetheless, some requirements must be followed when practicing squats with high heels:

Select Proper Footwear To guarantee a sturdy and supportive base, use weightlifting or squatting shoes with a high heel.

Modify Bar Position: While squatting with elevated heels, it may be necessary to alter the bar position to preserve appropriate form. You may find that placing the bar slightly higher on your back is more comfortable.

Keep Correct Form: It is essential to maintain appropriate form throughout the squat, regardless of heel elevation. Maintain a shoulder-width posture with feet shoulder-width apart, knees over toes, chest up, and back straight.

If you are new to squatting with elevated heels, you should begin with lesser weights and progressively increase them as your technique and strength improve.

While raised heels might improve ankle mobility, it is essential to include ankle and hip mobility exercises in your program to avoid injury.

It can be advantageous to elevate the heels during squats, but it is vital to maintain appropriate form and gradually add weight to avoid damage. Consider mobility exercises and bar positioning adjustments to obtain a comfortable position. In addition, proper footwear can give a sturdy and supportive basis. As a fitness professional, I advocate adopting these guidelines to execute squats with high heels safely and successfully.

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21. ACE. (n.d.). Squats: The King of All Exercises. ACE Fitness. https://www.acefitness.org/education-and-resources/professional/expert-articles/6312/squats-the-king-of-all-exercises/
22. Squat University. (2018, May 17). How to Squat with Long Legs. Squat University. https://squatuniversity.com/2018/05/17/how-to-squat-with-long-legs/
23. NASM. (2020, June 23). How to Perfect the Squat for Every Body Type. NASM Blog. https://blog.nasm.org/fitness/how-to-perfect-the-squat-for-every-body-type
24. Bodybuilding.com. (n.d.). How to Squat with Long Legs. Bodybuilding.com. https://www.bodybuilding.com/content/how-to-squat-with-long-legs.html
25. BarBend. (n.d.). Squat Technique for Tall People. BarBend. https://barbend.com/squat-technique-for-tall-people/
26. T-Nation. (n.d.). Tip: Squat with a Heel Raised. T-Nation. https://www.t-nation.com/training/tip-squat-with-a-heel-raised

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