When it comes to mastering an exercise, good form and technique are imperative for success, and squats are no exception. Many trainers believe that there is only one correct way to perform a squat. However contrary to popular belief, there is no one size fits all squat position. The perfect squat will look different on each individual as we all vary in bone structure and personal goals.
People come in all shapes and sizes, so it’s of no surprise that some of us may have shorter or longer femurs. An individual with shorter femurs and a longer torso will find it easier to maintain an upright posture and a deeper squat. This upright position has been glorified as the proper way to maintain one’s posture, but it simply isn’t possible for everyone. For example, individuals who have longer femurs and shorter torsos have to lean forward to maintain their balance. An excerpt from Delavier’s Women’s Strength Training Anatomy Workouts by Frederic Delavier and Michael Gundill explain how “the longer your femur is, the more you will have to bend over to keep your equilibrium.” This forward lean has been highly stigmatized to be an improper way of performing the lift. Below is a video showing the differences between an an individual with a relatively long femur versus short femur during a squat.
Credit: Fit EDU
Differences in squat position: short femur vs. long femur. Image source: humankinetics.com
The great thing about squats is that there are so many different variations that can be performed to target specific muscle groups. For example, an upright position favours a quadricep-dominant lift, while a slight forward lean with a widened stance will incorporate the inner thigh and hip muscles. As a result, an individual’s personal goal can be achieved by using different variations.
Squat variations: front bar placement, high bar placement, low bar placement (from left to right). Image source: conanfitness.com
When I first started working out, I also fell victim to the misconception that the ideal squat had to look a certain way. Every video I watched set out strict rules on how to do a squat, so I was extremely frustrated when I couldn’t get a deep squat with a shoulder-width stance. In order to achieve a deeper squat that fits my build, I widened my stance and switched to a low bar placement (shown in the above image). The exercise felt much more natural and corrected the issues I had prior to the switch.
Although there are many universal techniques that can be applied to achieve a stronger squat, not all athletes should squat the same. A standardized squat position would not be useful for everyone as the mechanical movement behind performing a squat varies depending on one’s structural anatomy.
