Thread: Squats - Stance width

I thought i would get opinions on this one as i have some friends who give differing opinions.

What should your stance width be when doing regular squats??

Currently i adopt a wider than shoulder width stance with toes pointed out slightly, with my knees moving out over and in the same direction as my toes.

Who differs from this and more importantly, why.

this is what i do, seems the most comfortable, as the wider or closer together my legs go either my knees get sore or im not able to get down low enough. I always find pushing my weight threw me heels aswell works best rather than on the balls of my feet

Everybody has different biomechanics so i'd do whatever feels most comfortable for you. I remember it use to be the fashion to put a small plate under your heels, I used to find that helped driving the weight up.

I use this stance but I think I may have had my feet too far forward when I last did squats. Are they supposed to be directly under your shoulders. I think it put me in a leaning back position, which may have f*cked my back up!!!! Advice would be appreciated on this, although it may be a while before I am squatting again!

I use a shoulder width stance with my feet on two little plates for increased quad activation... I see a lot of powerlifters using a wider stance, but dunno why! Just as long as your comfortable and getting to parallel or further then thats the main thing I think!

I have my feet slightly wider than shoulder width because i cant go as low otherwise. I think your feet and leg positions are just varied to hit different parts of the quad aren't they but my whole legs are a weakness in general so i just go with whatevers most comfortable!

Im not too sure about plates under your feet. I thought that was a no no as it puts undue stress on your body (maybe wrong).

TJ - i find that my feet need to be directly under my shoulders or i will fall over Are you using a smith machine?

Originally Posted by JayKay

I use a shoulder width stance with my feet on two little plates for increased quad activation... I see a lot of powerlifters using a wider stance, but dunno why! Just as long as your comfortable and getting to parallel or further then thats the main thing I think!

I thought squatting with plates under your feet was a big no-no due to stress on the legs and joints etc (maybe wrong though).

TJ - i tend to find if my feet are not under my shoulders as i start i fall over. How are you getting your feet too far forward? Are you using a smith machine to squat?

I heard that about the plates aswel bad for your knees or something, same with smith machine squats i started doing them then read that and i had a dodgy knee anyway so went straight back to the normals! Does anyone do Overhead Squats?

Sounds like you've got it right Gazroth, I always have my feet a bit wider than shoulders and toes pointing outwards.

As I said in the other thread, check out Mark Ripptoe's starting strength if you can.