Squats are an essential part of many fitness and Pilates routines, offering a wealth of benefits from building strength to improving balance and mobility. But how often do we question the details of our squat technique, such as foot positioning, turnout, or how deep we should go? In Pilates, we approach the squat with a focus on form and alignment, but there is plenty of debate in the wider fitness world about the “best” way to perform this fundamental movement.
How Far Apart Should Your Feet Be?
One of the most common questions surrounding squats is foot positioning. Should your feet be shoulder-width apart, hip-width apart, or even wider? The answer depends largely on your goals and your client’s body mechanics.
Hip-Width Stance: This is the most traditional stance in both Pilates and general fitness. It allows for a neutral alignment and is often seen as a starting point, encouraging proper engagement of the core, legs, and glutes. In Pilates, this stance can help maintain a stronger connection to the centre (the core), especially if you're working to build stability and control through the spine.
Wider Stance (Sumo Squat): When you widen the stance, you shift focus slightly towards the inner thighs (adductors) and glutes. This position also allows for more depth if flexibility and mobility permit. A wider stance is often recommended for those with longer femurs, as it can help them achieve a deeper squat with less strain on the lower back.
The key is to observe each individual’s body structure and how their pelvis aligns in various stances. Flexibility, mobility, and comfort all play a role, especially in Pilates, where alignment and balance are crucial.
Pilates Squat Turnout: Does Turnout Make a Difference?
Yes, the turnout of the feet can influence muscle activation and the depth of the squat. Here are some common turnouts and their implications:
Neutral Feet (Facing Forward): This is often used to encourage the even use of the quadriceps, hamstrings, and glutes. It's great for general strength training and works well when focusing on functional movements like standing or walking posture. This stance is frequently used in Pilates, where balanced engagement of the musculature is a priority.
Slight Turnout (10-15 Degrees): A slight external rotation of the feet can ease pressure on the knees and allow for a bit more depth, especially for clients with limited ankle mobility. It also activates the glutes more than a neutral stance. This is a common position in fitness settings and can be modified for clients in Pilates to work on hip flexibility.
Deep Turnout (45 Degrees or More): This is often referred to as a "sumo" squat in fitness and places greater emphasis on the inner thighs. It may not be suitable for everyone, particularly those with tight hips, but it can be effective for targeting specific muscles. In Pilates, we use turnouts in exercises like the "Second Position" to encourage inner thigh engagement, but care should be taken with deeper squats to avoid compromising alignment.
How Far Down Should You Go?
This is perhaps the most debated aspect of squatting. Fitness professionals have various recommendations based on biomechanics, goals, and individual limitations.
Parallel Squat: Many trainers advocate squatting down until your thighs are parallel to the ground, which ensures solid activation of the quadriceps and glutes while maintaining good joint alignment. In Pilates, this depth allows for control and alignment to be maintained without overloading the lower back. I personally love the parallel squat for releasing the lumbar spine and encouraging mobility in the lower back, especially when performed with proper breath.
Ass-to-Grass (Deep Squat): Some fitness experts, especially those in strength training or CrossFit, promote a full-range squat where the hips sink as low as possible. While this depth can build immense strength and flexibility, it may not be appropriate for everyone, particularly those with knee or hip issues. In Pilates, we often work on controlled depth to ensure clients can maintain alignment and avoid strain.
Joseph Pilates’ Low Squat on the Cadillac: In Pilates, we see a version of the squat that goes all the way down to the ground, particularly in Joseph Pilates’ original repertoire, where he performed a low squat at the end of the Cadillac. This movement requires immense core control, flexibility, and balance. It’s an excellent way to challenge advanced clients. Additionally, low squats are wonderful for relaxing the pelvic floor, helping to balance tension in this area, which can be especially useful for clients dealing with pelvic floor dysfunction or tension.
How Many Squats Should You Do?
The number of squats to perform can vary depending on your goals and the client's needs. For building endurance and strength, I personally like to alternate a set of 20 squats, repeated 5 times, with exercises like push-ups or tricep dips in between. This combination not only builds leg strength but also engages the upper body, offering a balanced, full-body workout.
In a Pilates session, we might slow the tempo down to focus more on control and breath, ensuring each squat is performed with precision. Repetition counts can vary, but quality over quantity is key in Pilates.
Comparisons Across the Fitness World
Functional Fitness: Here, squats are often taught with a focus on functional movement patterns. The feet are typically shoulder-width apart, with a slight turnout, and the emphasis is on maintaining a neutral spine and squatting to parallel.
Bodybuilding/Strength Training: This community often promotes wider squats with more depth, such as the "ass-to-grass" style. However, mobility and joint health are crucial, so this approach may not suit everyone, especially those new to squatting.
Pilates Approach: In Pilates, we focus on squatting as a whole-body movement, often incorporating breath, alignment, and balance. The squat can vary in depth, depending on the exercise or apparatus being used. For example, in the "Low Squat" on the Cadillac, the movement is performed slowly, with an emphasis on control. We may not always go as deep as in other fitness modalities, but we ensure that clients move safely and in alignment, making squats accessible to all body types and levels of ability.
Conclusion
When teaching squats, it’s important to recognise that there is no "one-size-fits-all" approach. Foot placement, turnout, and squat depth should be tailored to the individual’s body mechanics, flexibility, and goals. In Pilates, we prioritise alignment, control, and balance, often using modifications to make squats effective and safe for all clients.
Next time you teach squats in your Pilates class, consider the variety of ways you can adjust foot positioning, turnout, and depth to suit your client's needs. And perhaps give a nod to Joseph Pilates by trying that low squat on the Cadillac or Tower!
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