How to Find Your Optimal Squat Width: Hip Anatomy and MobilityJun 21, 2022
Some assessment ideas:
1) Hip Flexion:
Lay on your back and test how far “in or out” (the degree of abduction) allows you the most hip flexion.
2) Hip External Rotation:
See picture. (Bring the foot in across)
3) Hip Internal Rotation:
See picture. (Bring the foot out to the side)
Let’s use my results as an example:
- Decent external rotation (ER)
- Very limited internal rotation (IR)
= Typical Retroverted Hip
(Tend to have less room in the front of the hip)
In general, people with a retroverted hip tend to squat with a wider stance and ride the outside of the foot more.
In general, people with an anteverted hip tend to squat with a more narrow stance.
You don’t need to do “glute dominant” squats on Monday and heel elevated “quad dominant” squats on Wednesday. (Even if that’s “what worked” for your favorite IG fitness model….)
Find a squat position that is comfortable to load...
And load it.
Disclaimer: This assessment is a good start, but you have to account for other variables like ankle dorsiflexion, thoracic extension, etc.
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