Mastering Your Squat: The Essential Foot Adjustment
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Chapter 1: Understanding the Role of Your Feet
You might be surprised to learn that the key to perfecting your squat lies not just in your hips or knees, but in your feet! Often, we attribute poor squatting technique to weak hip abductors or glutes, overlooking the importance of foot stability.
During a squat, it's crucial for the foot to maintain stability in a supinated position to support proper knee alignment. While some degree of pronation is normal, excessive overpronation can disrupt the lower kinetic chain, potentially leading to issues like knee valgus or hip shift. Such misalignments can result in discomfort or pain in your knees, hips, or lower back.
Fortunately, you can enhance your foot's stability during squats with a few straightforward exercises. Strengthening the intrinsic muscles of your feet can make them more independent and less reliant on the muscles higher in the kinetic chain. Committing to this routine just twice a week can put you ahead of others who ignore foot health.
How to PROPERLY Squat for Growth (4 Easy Steps)
This video walks you through essential squatting techniques to ensure optimal growth and performance.
Addressing Your Feet for Squat Mastery
Before we get started, keep in mind that individuals may react differently to new exercises. If you feel significant pain or discomfort while performing the following exercises, consult a healthcare professional. This regimen is beneficial for most people, but some may need tailored adjustments for optimal results.
Aim to perform these exercises 3 to 4 times a week for the best outcomes. While it may not be the most exhilarating routine, it is highly effective. Stay committed, and you'll begin to notice substantial improvements in the coming days and weeks!
Warm-Up: Kneeling Foot Stretch
Image from Physiotec
Instructions: 5 sets of 10–15 seconds hold
Tips: Start on your knees with your toes tucked under. The big toes should touch, while the other toes should be evenly spread and in contact with the ground. Sit back onto your heels and hold for 10–20 seconds. For comfort, you can place a pillow beneath your buttocks or knees. If this stretch feels too intense, ease into it by raising your hips slightly.
Level 1: Short Foot Single-Leg Stance
Image from rehabhero.ca
Instructions: 8–10 sets of 5 seconds hold
Tips: This exercise is more challenging than it appears. Begin by standing on one leg without shoes. You may use a wall or handle for support if needed. To initiate, visualize drawing your forefoot and heel towards your midfoot to activate your intrinsic foot muscles, creating a pronounced arch. Complete 8–10 reps before switching sides.
Level 2: Split Squat Soleus Raise
Image from MovementAsMedicine
Instructions: 2 sets of 6–8 reps per side
Tips: Start in a forward lunge position (elevation can be added if desired). Lift your heel off the ground at the bottom of the squat. Hold for 1–2 seconds, lower your heel again, and return to the starting position. Repeat for 6–8 reps on one side, alternating if preferred. While it may feel awkward, this exercise strengthens the foot and ankle muscles—just remember to avoid pain and take it slow.
Level 3: Bridge-The-Gap Goblet Squat
Image from advancehumanperformance.com
Instructions: 2 sets of 10–15 reps
Tips: This modification allows you to maintain familiar squatting techniques. Focus on hip hinging, core bracing, and keeping contact with both heels and toes. If possible, pause at the bottom of your maximum pain-free range for 2–3 seconds for added benefit. If this proves too challenging, start with body-weight squats before gradually adding weights.
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Photo by Alexander Redl on Unsplash
In Conclusion,
While weak hips and knees often take the blame for poor squat performance, the feet are frequently overlooked. Addressing foot stability is crucial and can be accomplished in just 5 minutes a day. Strengthening the intrinsic muscles of your feet will not only provide a solid foundation for squatting but also reduce the risk of plantar fasciitis, making you a more resilient athlete. Ready to give your feet the attention they deserve and return to pain-free squatting? You've got this!
- David Liira Kin