Which Squat Stance is Right For YOU?

One of the pillars of a great squat is finding the proper stance. Width, foot placement etc are included in this and have much to do with how well you are able to optimize the lift. 

In this training, I am going to be covering how to choose the right squat stance for you based on how you're built/how the movement feels. 

I am going to cover this topic based on some rules of thumb first, then covering specific stances themselves and list  ways to determine if you should use that stance or not. 

Basic Starting Guidelines to Determine Stance: 

1: Start with Shoulder Width Stance: Generally speaking, shoulder width is the best place to start if you have no idea which squat stance works best for you. 

A shoulder width stance typically provides the best of all worlds with balance and stability as well as a solid blend of power provided from the quads/hips. 

Over time you can inch your stance wider or closer if you choose. 

2: Go by feel:  If a stance feels excessively unnatural/uncomfortable to you, most likely the stance is not proper based on your strength and leverage. 

A good squat stance will have you feeling well balanced, stable and powerful. 

3. Pay Attention to Depth: If a  squat stance is optimal for you you will also be able to hit depth consistently with no pain. This can change over time depending on things like your hip mobility and strength levels. 

4. Pay Attention to your Feet: An efficient squat stance will allow you to have balance evenly through the entire foot.

You will also notice that your center of gravity is over your “midfoot”, if the stance is improper/inefficient you will notice that your balance fails and you fall back onto your heels or get pitched forward onto your toes. 

Now to the specifics. 

How to Choose Which Squat Stance is right for you? 

This has a little bit to do with personal preference but ultimately much more with how you are built and what you are trying to get out of your squats. 

Again, these are just general guidelines but can ultimately help you determine which squat stance is best for you. 

Choose a Wider Stance If: 

• You notice that you are more glute/hip dominant or are looking to produce more power that way

• You have wider set hips

• You have relatively longer legs (long femur specifically). 

• **If you are a low bar squatter this stance is most likely to be beneficial for you as the low bar squat is very posterior chain dominant and generally speaking, wider stance squats suit the low bar squat position very well. 

Note that if you decide to go with a wider stance, you will likely want to turn your toes out just a little bit more to keep your knees in line with your toes and open up your hip sockets. This will also help to recruit more glute/hip muscles. I usually recommend turning the toes out at a 30-45 degree angle for wide stance squatters. 

Choose a More Narrow Stance If: 

• You notice that you are more quad dominant and/or want to produce more force from the quads out of the bottom of the squat. 

• You are more narrow at the hips

• You have relatively short legs

• Your hips are a bit beat up and you want to rest them for the time being. 

• You find you cannot hit depth at a wider stance despite maintaining proper hip mobility. 

• **If you are a high bar squatter this stance is also most likely to be beneficial for you as the high bar squat is a bit more quad dominant and generally speaking, a narrow stance suits the high bar squat position very well. 

You may want your toes pointed directly forward or only slightly turned out with a more narrow stance to again, keep your knees in line with your toes and provide balance but also to bias the quads a bit more. With more narrow stances I usually recommend having the toes pointed out no more than 15 degrees. 

After viewing this training you should have a bit of a better idea on how to pick the right squat stance for you. Again, when in doubt, a good shoulder width stance is a great place to start and you can move it out or in depending on where you feel you are the strongest at! 

If you have any questions on this topic feel free to reach out to me at jeromybryk@gmail.com or shoot me a message on any of my socials! @bryk_squuaadd