Improving Your Squat
The squat is commonly known as an essential lower limb exercise that primarily targets the quadriceps, glutes, hamstrings and hip flexors. [1] Whether you’re using no weights, dumbbells, or barbell weights, here are some variations to consider for your squats:
Tempo
The tempo of your squat is how much time you spend going down (eccentric), at the bottom (isometric), and going up (concentric). Most people have a tendency to perform each of these phases in 1 second. Athletes were shown to improve their maximal effort squat (1 RM) after completing a 4 week squat program that emphasised a 3-second eccentric phase. [2] Try and perform the eccentric phase in 3-4 seconds and 1-2 seconds for the isometric phase to ensure that there is optimal tension and control of your lower limb muscles. You’ll likely have to perform less repetitions or decrease the weight you’ve been using since each squat will be significantly more difficult with this tempo.
Depth
A greater depth during the squat has been shown to have a significant increase in targeting the quadriceps compared to higher depths. [1,3] Ideally you should aim to squat deep enough so that your thighs are parallel to the floor. If you need a visual cue, try performing them beside a long mirror to ensure that you’re reaching this depth.
Foot Angle and Width
Squats are commonly taught to always be performed with both feet pointing straight (neutral) and shoulder width apart. A recent study has shown that there is no “one” perfect foot angle and width for everyone to perform their squats, rather the angle and width will depend on the hip and ankle mobility of each individual. [4] That being said extremely small/large angles and widths are to be avoided. [4] So if you’re having difficulty getting proper depth, try pointing your feet outwards towards 10 and 2 o’clock to see if you’re more comfortable in that position. In addition you can also try narrowing or widening your width by a few cm as well.
Knees Over Toes
One of the most common myths regarding squat technique is how you should never allow your knees to go any further than your toes since it is supposedly “bad for your knees”. In a study that examined the difference in these two positions, the results indicated that the amount of torque at the knee was 22% lower when the knees were behind the toes. [5] However the amount of torque experienced at the hips were actually 1070% higher in this position. [5] This indicates that allowing your knees to go over your toes is actually a safer position to be in and it also allows you to comfortably get lower depth as well. [5-7]
If you have any further questions regarding squats or other exercises, please give us a call at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.
References
Bryanton, M. A., Kennedy, M. D., Carey, J. P., & Chiu, L. Z. (2012). Effect of Squat Depth and Barbell Load on Relative Muscular Effort in Squatting. Journal of Strength and Conditioning Research, 26(10), 2820-2828.
Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2018). Effects of Accentuated Eccentric Loading on Muscle Properties, Strength, Power, and Speed in Resistance-Trained Rugby Players. Journal of Strength and Conditioning Research, 32(10), 2750-2761.
Jaberzadeh, S., Yeo, D., & Zoghi, M. (2016). The Effect of Altering Knee Position and Squat Depth on VMO : VL EMG Ratio During Squat Exercises. Physiotherapy Research International, 21(3), 164-173.
Lorenzetti, S., Ostermann, M., Zeidler, F., Zimmer, P., Jentsch, L., List, R., Schellenberg, F. (2018). How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. BMC Sports Science, Medicine & Rehabilitation, 10(1), 14.
Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. Journal of strength and conditioning research, 17(4), 629–633.
Schoenfeld B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of strength and conditioning research, 24(12), 3497–3506.
Sasaki, Makoto, Horio, Akira, Wakasa, Masahiko, Uemura, Sachiko, & Osawa, Yukihiko. (2008). Influence of Quadriceps Femoris Fatigue on Low Back Load during Lifting of Loads at Different Distances from the Toes. Journal of Physical Therapy Science, 20(2), 81-89.