When it comes to squats, one thing is clear: no two squats look the same, nor should they. Biomechanics—specifically the lengths of your femurs, torso, and other body segments—play a significant role in how your squat looks and feels. To perform a high-quality squat, the key is keeping the barbell balanced over the midfoot throughout the movement. However, achieving that balance will look different for everyone, depending on their unique body structure.
Instead of forcing everyone to fit into a cookie-cutter squat with generic cues, let’s take an individualized approach to help you develop the best squat for YOUR body.
The Role of Biomechanics in Squat Mechanics
Long Femurs
If you have long femurs relative to your torso, you’ll naturally find squats more challenging, particularly when it comes to maintaining an upright torso. Your femurs will push your hips further back, creating a greater forward lean to keep the barbell balanced over your midfoot.
For long-femured lifters:
• Optimal Squat Style: Low-bar back squats tend to feel more natural, as they allow for a more forward torso lean and reduce strain on your lower back.
• Stance Tips: A slightly wider stance with feet turned out can help you open your hips and reduce the forward lean.
• Mobility Work: Focus on hip and ankle mobility to maintain depth without rounding your lower back.
Short Femurs
Short femurs make squatting look effortless. Lifters with this proportion can maintain a more upright torso, even in a deep squat, as their hips don’t need to travel as far back.
For short-femured lifters:
• Optimal Squat Style: High-bar back squats or front squats work well, as the upright position feels more natural.
• Stance Tips: A shoulder-width stance often works best, but adjust based on comfort and hip mobility.
• Strength Focus: Prioritize quads and core strength to maximize performance and stability in this position.
Long Torso
A long torso allows for a more upright squat position, as the center of gravity stays closer to the midfoot. However, this proportion can place more stress on the lower back if not managed properly.
For long-torso lifters:
• Optimal Squat Style: High-bar back squats or front squats are ideal, as they complement the upright position.
• Stance Tips: Experiment with stance width, as mobility and comfort will determine the best positioning.
• Mobility Work: Strengthen your posterior chain and work on thoracic spine mobility to maintain a strong, neutral position under heavy loads.
Short Torso
Lifters with short torsos often find it challenging to remain upright, particularly if paired with long femurs. They’ll naturally lean forward more during squats, which increases the demand on the posterior chain.
For short-torso lifters:
• Optimal Squat Style: Low-bar to mid-bar back squats are usually better suited, as they reduce the need for an upright position.
• Stance Tips: A slightly wider stance and turned-out toes can help maintain balance and depth.
• Strength Focus: Build strong glutes, hamstrings, and spinal erectors to support the forward lean.
The Key: Individualized Squats
The biggest mistake in teaching squats is relying on overused, generalized cues like “chest up” or “stay upright,” without considering individual biomechanics. A “perfect” squat for one person could look completely different for someone else.
Here’s how to develop the best squat for YOU:
1. Film Yourself: Record your squats from multiple angles to identify your natural movement patterns.
2. Experiment: Try different squat styles (high-bar, low-bar, front squats) to see what feels best.
3. Adjust Your Stance: Play with your foot placement and toe angle to find the most stable and comfortable position.
4. Focus on Mobility: Address any mobility restrictions, especially in the hips, ankles, and thoracic spine, to improve depth and alignment.
5. Seek Professional Guidance: Work with a coach who understands biomechanics and can help tailor your squat to your body’s proportions.
Stop Forcing Square Pegs Into Round Holes
Squats are not one-size-fits-all. Forcing every lifter into a standardized technique ignores the unique biomechanics that dictate how they move. Instead of trying to fit a square peg into a round hole, take an individualized approach. Focus on keeping the barbell balanced over the midfoot and adjust your squat mechanics to suit your body.
Embrace your biomechanics, train with intention, and unlock your full squatting potential. Your best squat isn’t about mimicking someone else—it’s about maximizing YOUR strength, mobility, and balance.
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