Squats are a fundamental movement pattern and one of the most effective exercises for building strength improving mobility and enhancing overall fitness. They work the legs glutes and core while also engaging the stabilising muscles of the lower body. But how far should your legs be apart Should your feet be parallel wider or turned out Does foot position make a difference in how you squat
Parallel Squats: The Foundation
The parallel squat with feet placed hip width apart is often the go to for those looking to build overall lower body strength. This position keeps the knees tracking in line with the toes ensuring even muscle activation across the quads hamstrings and glutes. It also allows for a more natural range of motion making it ideal for those focusing on joint alignment and stability.
Wider Stance Squat More Stability More Depth
A wider stance typically shoulder width or beyond shifts the focus to the glutes inner thighs and hamstrings. It allows for a deeper squat reducing the demand on ankle mobility while increasing hip engagement. A wider squat also provides a more stable base making it an excellent choice for lifting heavier loads or working on depth.
Turned Out Squat Rotation and Balance
Squatting with an external rotation of the feet where the toes and knees point outward targets the inner thighs and deep hip rotators. This variation requires strong core engagement to maintain stability and helps improve flexibility in the hips. It is a great option for those looking to develop rotational strength or challenge their balance while working different muscle groups.
Narrow Stance Squat More Quad Engagement
A narrow stance with feet placed closer together increases the emphasis on the quadriceps and demands more control from the stabilising muscles. It also requires greater ankle mobility as it limits the range of motion at the hips. This variation is useful for building endurance and refining movement control while adding an extra challenge to core stability.
Which Squat Should You Do
The best squat variation depends on your goals. If you want to build overall lower body strength a parallel squat is a great foundation. If you want to increase glute activation and work deeper in the movement a wider stance may be better. Turned out squats help develop mobility and rotational control while narrow squats are excellent for targeting the quads and improving balance.
Incorporating different squat variations into your routine ensures you build strength evenly improve mobility and keep your training well rounded. Each position challenges the body in a different way so experiment with your stance and find what works best for your fitness goals.
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