Squatting Stance

DarkLord · 20-Oct-05, 02:15 PM

I was squatting on Sunday and remember at the time that it felt like I might have had a too narrow stance as my left knee felt a bit painful like I was working something at the wrong angle. The slight pain was by my knee cap. So, I decided to widen my squatting and it eased off more. Are there any ideas as to what is the best width for squats and how it effects the muscles?

**threenorns** · 20-Oct-05, 03:22 PM

there is no "best"width - different stances recruit different muscles to different degrees so for best results, you mix it up.

if it hurts, obviously you don't use that particular one.

**Todd** · 20-Oct-05, 03:43 PM

Narrow stance = more emphasis on outer quads (the sweap)
Wider stance = more emphasis on inner quads

Your knees hurting could be due to many factors tho, and stance might not have anything to do with why they are hurting. Perhaps you are leaning too far forward while squatting. Maybe you're not pushing through your heals on the way up. Perhaps you weren't fully warmed up and things were just tight. Perhaps you weren't fully hydrated enough. It could be almost anything.

DarkLord · 20-Oct-05, 05:58 PM

Todd those things that you mentioned are highly worth considering and I shal indeed note them down, thankyou. The part where you mention leaning too far forward would be answered being so tall ( should I use the Smith Machine?) Before I start squats I stretch my legs and lay down and do the lying kneel position as to which I'm quite flexible. And last of all maybe I do need more fluids in me.

luke.w · 21-Oct-05, 06:02 AM

I bet the leaning forward isn't because your tall, it's most likely a couple of things, your core might not be strong, and your prob. using a high bar set, meaning the bar is placed high on your traps, try to set the bar "low" like rear delt level.

the smith machine isn't going to help your leaning forward, the only thing I can think of a "smith" will help with is feeling quads geting direct work, if thats all you want, then use the "smith", if you want to be a better and heavier squatter......work on "core" and squatting (free weight) using many variations of the squat.
wider stance has made me a better squatter in the "narrow" stance also, the wider the squat....the heavier, and the more "core" gets hit

**Todd** · 21-Oct-05, 02:31 PM

Quote:

Originally Posted by DarkLord

Todd those things that you mentioned are highly worth considering and I shal indeed note them down, thankyou. The part where you mention leaning too far forward would be answered being so tall ( should I use the Smith Machine?) Before I start squats I stretch my legs and lay down and do the lying kneel position as to which I'm quite flexible. And last of all maybe I do need more fluids in me.

I am 5'11" with long legs and limbs in general, but I stay pretty upright when I squat, which I believe is due to hamstring flexibility and core strength. Like Luke W. said I wouldn't think the Smith Machine will help with the lean forward thing, so I would just keep on practicing your free weight squat while making sure you work on your hamstring flexibility.

Also, when you squat, fix your eyes on an object or a fixed point on the wall ahead of you, or slightly ahead and up while you squat...as well, do what Luke said and keep the bar on your lower traps. This should aid in keeping you more upright and getting the most out of the movement.

DarkLord · 22-Oct-05, 01:36 PM

I also learnt that squats are good for strengthening your knees. So in my case that bad knee is the equivilent to driving in a car when you haven't driven for a while and your right knee feels a bit achey.

**threenorns** · 22-Oct-05, 01:49 PM

you might wanna use knee wraps - they've made a world of difference for me. the pain in my knees was seriously messing up my head and my form because it hurt when i tried to sit back.

**.V.** · 22-Oct-05, 05:00 PM

I don't know if this is helpful or not because I'm pretty weak. But when I squat narrow, I lean forward on the way up too. When I go wide, I'm stronger, can lift more, and stay upright much better. Going wide really works the butt and hamstrings too. In my opinion, the more muscles involved in a lift, the better it is - unless you are looking for isolation - and squatting isn't an isolation exercise.

I get the quads a little extra work when I deadlift (conventional not SLDL) becuase I do that with a narrower stance and but my butt almost to the floor to start the movement. This reduces the risk of back injury and gets the quads a little bit. Since I do both CDL and SLDL (not on the same day), I feel that the legs and back both get worked pretty good.