How Body Proportions Influence the Squat

The squat is a technical exercise to execute. There are many opinions as to what a “perfect” squat looks like. However, if you refer to simple biomechanics, the answer should be pretty clear. Common critiques of squatting include:

• Forward knee travel,
• Excessive forward lean, and
• Center of Gravity shifted to toes.

There are other issues to consider when assessing a squat, but the ones mentioned above are most pertinent to the topic at hand. Some individuals would say that if you observe any of the characteristics listed above in an individual’s squat then they need to work on mobility of the ankles, hips, and even knees. While this may be beneficial to this particular individual, there may be a bigger picture to consider. An individual’s unique body proportions will determine their squat mechanics. Understanding anatomy and anthropometry is key to creating a better squat.

When I refer to proportions that influence the squat, I am referring to the length of the tibia, femur, and torso in relation to one another. The two main examples of different proportions are:

• Long torso, short femur, long tibia, and
• Short torso, long femur, short tibia.

In your mind, imagine someone built like each of the examples. Now picture them in a squat position. They should look vastly different. Although the two individuals may be the same height, their proportions make a huge difference in their squat mechanics.

 

The first example (long torso, short femur, long tibia) describes a person who is built to squat. They have no problem keeping their torso upright or reaching a deep squat position. These proportions are ideal for squatting. They are able to reach this position while maintaining a narrower stance. The bar will stay positioned over their feet without having to lean forward. Their center of gravity is right where it needs to be.

The second example (short torso, long femur, short tibia) portrays a person who is not fond of squatting. This individual will have trouble keeping an upright chest and going beyond parallel is nearly impossible. While this CAN be a mobility issue in some instances, it likely is not  when you are dealing with a  person of this proportion. It is a biomechanical limitation. The moment arms in this person’s body are not efficient for squatting. Thankfully, there are modifications that can be made so these people can squat well too!

First of all, a narrow squat stance will not produce a well executed squat for individuals with unfavorable proportions. A slightly wider stance will shorten the distance between the knees and hips. This will allow this person to squat deeper. This will also aid in maintaining a more vertical torso.

Another simple fix is to slightly elevate the heel. Weightlifting shoes are made to do this, but you can also place an object of some sort under the heel to raise it up about an inch or less. Before doing this, assess the ankle mobility of the client. If dorsiflexion is something that they struggle with, work on improving that as well.

Squatting is one of the most dynamic movements and is useful for a variety of performance goals. It is important to recognize body proportional differences in individuals so that you can help them achieve the best squat possible!

References

1Contreras, B. (2016, March 5). How Femur Length Affects Squat Mechanics. Retrieved May 16, 2016, from https://bretcontreras.com/how-femur-length-effects-squat-mechanics/

2[PersonalTraining.com]. (Feb. 2, 2015). Squats Part 1: Fold-Ability and Proportions. Retrieved from: https://www.youtube.com/watch?v=Av3LO2GwpAk

3[PersonalTraining.com]. (Feb. 3, 2015). Squats Part 2: Fold-Ability and Proportions (Examples and Adjustments). Retrieved from: https://www.youtube.com/watch?v=KGEKRjlZKf8