Squat University’s latest video breaks down the secret to mastering the perfect squat—no matter your body type. The key takeaway? Your anatomy plays a massive role in determining how you should squat.
In this guide, inspired by their expert insights, we’ll explore how factors like femur length, hip structure, and ankle mobility affect your squat mechanics. Plus, we’ll share a five-step checklist to help you tailor your technique and unlock your optimal squat form.
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Why Anatomy Matters in Squatting
No two bodies are identical, and those differences can change the way squats feel and look. One key factor is femur length relative to torso height.
- Long Femurs: If your thighs are proportionally longer, your torso may need to lean forward more during a squat to maintain balance.
- Short Femurs: Squats feel more natural and upright for those with shorter femurs.
How to Determine Your Femur Length
To measure your femur’s proportion:
- Sit on a chair with your back fully against the backrest.
- Measure the distance from the backrest to the end of your knee.
- Divide this measurement by your total height to determine your femur-to-height ratio.
An average femur length is approximately 25% of one’s height. Falling outside this range? It’s likely affecting your squat technique.
The Five-Step Checklist for Perfect Squats
1. Adjust Your Stance Width
The starting point for most is a shoulder-width stance.
- Long Femurs: A wider stance or greater hip rotation can reduce the forward torso lean, improving balance.
- Short or Average Femurs: Shoulder-width is typically ideal.
2. Align Your Toe Angle
A slight outward toe angle (10–20°) is common, but not universal.
- Hip Anteversion (Inward Angles): A straighter foot position may feel better.
- Hip Retroversion (Outward Angles): Turning your toes out more can eliminate discomfort or hip pinching.
Test your range of motion by rotating your legs inward and outward to find the most comfortable alignment.
3. Balance the Barbell Over Your Mid-Foot
Staying balanced is crucial, regardless of anatomy.
- Ensure the barbell remains over the center of your foot during the movement.
- Practice slow descent drills, pausing at different points, to improve balance and muscle engagement.
Powerlifting legend Ed Coan recommends performing a 10-second descent with light weight to fine-tune awareness and control.
4. Test and Improve Ankle Mobility
The more your knees can travel over your toes, the easier it is to maintain an upright torso.
- Knee-to-Wall Test: Kneel near a wall, placing your foot 5 inches away. Try to touch your knee to the wall without lifting your heel.
- Tibial Rotation Test: Seated with feet flat, rotate one foot inward without letting it roll to the side.
Limited mobility? Incorporate these stretches:
- Calf Stretch: Place your foot on a bench and drive your knee forward, holding for 5 seconds.
- Band Mobilization: Use a resistance band around your ankle to assist joint motion.
5. Consider Heel Elevation
A slight heel lift can make a significant difference for long femurs or stiff ankles.
- Weightlifting Shoes: Opt for a pair with elevated heels and a wide toe box to maintain stability and reduce risk of technique breakdown.
- DIY Option: Use small plates under your heels during squats.
Load Positioning for Comfort and Technique
If back squats feel awkward, consider changing the load placement:
- Front Squats: Shift the weight forward, allowing a more upright posture.
- Goblet Squats: A great option for beginners or those needing more torso stability.
These variations often feel more natural for individuals with long femurs or limited mobility.
Customize, Don’t Conform
Squats are essential, but they don’t have to look the same for everyone. By understanding your anatomy and experimenting with stance, toe angle, and mobility exercises, you can discover a form that works best for your body.
Remember, the perfect squat isn’t one-size-fits-all—it’s the one that feels strong, balanced, and pain-free.
