Research has shown that turning the toes out more than 30-degree is less effective (2). The glutes and quads (the main movers in the squat) are not significantly activated to a greater extent (3). Turning the toes out, however, only changes the activation of the adductor muscle group. More help from the adductors means a stronger and more efficient way to move the barbell. The adductor magnus specifically has been shown to help produce hip extension (the action of standing up from a squat) (4). This simply means the adductors are turned on and recruited to a greater degree during the squat if you turn your toes out slightly (2). As we squat these muscles are put in a better position to produce force (length-tension relationship). When our hips externally rotate, the adductor muscles on the inside of our legs are lengthened. By externally rotating the hips we can usually achieve a deeper and better-looking squat. This is why some athletes can squat deeper when they turn their toes out. Not only does it give us a slightly wider base of support, but it does not challenge our pelvic control and mobility to the fullest extent (1). Doing so creates a mechanical advantage for the squat. This includes turning the toes out slightly. For this reason, there are slight changes in the movement pattern that are more “sport specific”. Argument for Toes OutĪs soon as you pick up a barbell, the squat now becomes an exercise. My goal is for athletes to land and jump with good mechanics therefore decreasing their lack of season-ending injuries. Players who have to jump and cut will tear their ACL when the knee caves in and rotates. Many knee injuries occur when you land with your foot pointing out and with the knee caving in. The bodyweight squat sets the movement foundation for other athletic actions such as jumping and landing. With that said, most athletes should be able to reach ass to grass with a squat. Some people are born with genetic abnormalities. There will always be a few individuals who are simply unable to get into a deep squat position due to abnormal anatomical reasons. By turning the toes out at an angle, it allows a majority of people to achieve a full depth squat with a more upright chest position. They must also have acceptable coordination and balance. In order to squat to full depth with the toes straightforward, an athlete must have adequate ankle and hip mobility and sufficient pelvic/core control. However, that is the point of the screen. I don’t think many would argue with that notion. Squatting with your feet straightforward is more difficult than with the toes pointed slightly outward. This method allows me to see any weak links with the athlete. When I screen a new athlete, I want to see their ability to squat with shoes off and toes facing forward. The squat is a movement first and an exercise second. Others advocate the toes should turn out at an angle. Some experts say our feet should be straightforward all the time. There’s a lot of controversy in the fitness world today when it comes to recommended foot position during the squat. This was definitely not the first time I’ve been asked this question. During a recent Squat University seminar, I was approached by an athlete who wondered why I had asked everyone to show me his or her squat with their toes straightforward.
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