There is absolutely no one size fits all squat position. If you don’t believe me, you are in for a treat. This article will help show you why athlete comfort should dictate squat width, why some people’s (not everyone) feet point out (no matter how much „mobility“ work they do), why some people have a really hard time squatting deep, and why some people are amazing at pistols while others can’t do them at all.
The variations that exist are numerous, but these are the main boney ones to consider:
1. Femoral neck angle
2. Length of femoral neck
3. Version/torsion of the femur
4. Combination of femoral variations
5. Hip socket orientation
6. Depth of Hip Socket
When someone has difficulty squatting, or their feet turn out, or they like a wide stance, we all want to jump on the bandwagon and say „your hips are tight, you need to mobilize them“. If we say that without considering anatomical variations of the hip joint, we can be misled.
Generally, blaming your bones for the quality of your squat isn’t the best idea. Constantly working to become a master of your body and getting as much range of motion in your joints that you can is best.
Some common areas that need to be worked on are the adductors, the hamstrings, the quads, and also this routine that you can use to prep your hips before squatting.
Closed and open chain hip circles can also be a great drill to use to maximize your available hip range of motion while building control.