How genetics affects squatting and what prevents you from deepening it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

How to find the ideal squat position, taking into account the characteristics of your body.

Some people just hate squatting because they can't get below the parallel of their hips to the floor. Others cannot squat with a wide or narrow stance, and this is not always associated with stretching.

Often the limitations are due to the physiology of a particular person: the structure of his hip joint, the length of the hips, legs and torso, or the mobility of the ankle joint. Let's take a look at these features and their effect on the squat.

The structure of the hip joint

The structure of the hip joint resembles a hinge. The ball (head of the femur) is inserted into the notch (acetabulum) and walks freely in it.

This is the general structure of the joint, but each person has their own characteristics. For example, if the neck of the femur (the area that connects the head to the body of the bone) is horizontal, as in the photo on the left, the abduction of the leg will be limited, it will be more difficult for a person to squat with a wide stance.

If the neck is more vertical, as in the photo on the right, it will be easier to move the leg. This means that a wide stance will be more comfortable.

Also, the position of the legs is affected by the angle of the femoral head. A person with an angled head of bone, as in the photo on the right, will find it very difficult to squat with a narrow stance and comfortable with a wide one. And for a person with such a head, as in the photo on the left, it will be more convenient to perform a squat with a narrow stance.

The location of the acetabulum is also important. The picture on the left shows the pelvis, with which it will be convenient for a person to squat with a narrow stance. And having such a pelvis, as in the photo on the right, for a deep squat you will have to spread your legs wider.

If you are having trouble getting the pistol, it may be the location of the acetabulum. If she "looks" down, as in the picture on the right, it will be more difficult to do these squats due to the restriction in hip flexion. Therefore, you can try to perform the "pistol" sideways.

You can't know exactly what your hip joint looks like, but you can guess from your limitations, stop struggling with your body and find the perfect squat position.

How to find the perfect squat rack

Find a spot next to the mirror to track your back, or have a friend follow you.

Get down on all fours to the floor with your wrists under your shoulders, your knees under your hips. From this position, push your pelvis back until you can maintain a natural deflection in the lower back.

Try this exercise first with a narrow stance and then a wide stance.

Track in which position you are more comfortable to be, in which position you can lower your pelvis lower without rounding your back.

Experiment with the position until you find the optimal one, and then slowly transfer the weight to your feet and get into the squat. This is your ideal position. Repeat the exercise several times to memorize the sensation.

The structure of the hip joint is not the only feature that can affect the depth of the squat. Equally important is the length of the thigh, lower leg and torso.

Squat and body proportions

There are people made for squats - their body proportions are perfect for deep squats. Others, on the contrary, are folded so that, with all their desire, they cannot sit below parallel with the floor. For clarity, let's look at this using three people as an example.

The first (left) has the same size of the lower leg and thigh, the second (in the center) - long thighs and short legs, the third (right) - long legs and short thighs.

To sit down deeper, the second man needs to practically lie on his stomach on his knees. If he keeps his back straight, he will not be able to stay on his feet and will fall back. Therefore, people with such a structure cannot sit down below the parallel of the hips to the floor.

But a person with long legs and short thighs can go down into a deep squat without any problems. At the same time, his back practically does not bend.

How to check your proportions

You can easily do this with the tailoring tape and MySquatMechanics.com website. Enter your metrics and look at the model.

If you have to lean too much forward for a deep squat, try buying weightlifting shoes or doing a pancake heel squat. By raising the heel, you can bring your knees further forward and squat lower than usual.

You can also squat lower by placing your legs wider. This can be seen on the model.

In the first picture, we see a squat with a hip angle of 20 degrees, in the second - 45 degrees. Due to the turn of the hips, the second man can sit down to the same depth without tipping the body forward.

If your body is not suitable for squatting, try doing the exercise with barbells and wide stance.

How ankle mobility affects squats

For many, while squatting at the lowest point, the back is rounded, which is dangerous for the spine. This problem is often associated with the ankle.

If you do not have enough mobile ankle joint, dorsiflexion of the foot is difficult, then you have to keep the pelvis higher in order to maintain balance.

How to develop ankle mobility

Rolling on a roller

To stretch and warm up your calf muscles, roll them out on a massage roller.

Sit on the floor, stretch your legs forward, place a massage roller under your calves and cross your legs. Get up on your hands and slowly roll out your calves. Spend at least two minutes on each leg.

Stretching the calf muscles

The foot in front of the standing leg rests with the toe against the wall, behind the standing leg is straight. Bend your knee and try to touch the wall with it. Hold the position for one to two minutes. Sway gently, deepening the stretch.

Pancake mobility exercise

For this exercise, you will need a slight elevation, such as barbell pancakes. Stand with your heels on the floor and the toes of your feet on a dais. Bend your knees gently and push your shin forward. Return to starting position and repeat the exercise.

Do it 15 times, trying to bend your knees a little more each time.

Wall exercise for mobility

Stand one or two steps away from the wall, lunge forward and rest your hands on the wall. Place the toe of your front leg on the wall, then gently bring your knee forward, trying to reach the wall. Perform the movement without jerking and only on warm legs. Do 15 movements with each leg.

Exercise with expander for mobility

Get on one knee, put the loop of the expander on the ankle in front of the standing leg, and put the rest of the tape under the knee behind the standing leg. Overcome the resistance of the expander, move the knee forward. Perform 15 movements with each leg.