foot position while squatting

[He-man]

My left foot tends to "naturally" point outward slightly while squatting. I will line my feet parellel and pointing forward, but during the squat my left foot will become outwardly pointed. I think this is natural for me because sometimes when i run or hike my left foot naturally points out more. my right foot stays pointed straight.

I know this may be an imbalance, but i feel no pain from it, and i'm not too worried about it. I guess my question is does anyone else experience this? Should I focus on not squatting like this, even though it is most comfortable?

thanks

[Jimbo]

It's probably an imbalance and you should probably be concerned enough to take some action to fix the issue otherwise you may be asking for injury.

Now I'll shut up and let someone who knows what you need to do to step in here and give you some real advice...

[Jokerz]

so your currently trying to squat like | | ? i know that when i squat i have both slightly pointing outward

[John Izzo]

Generally, there is no pain with an imbalance initially. It is when we have pain present that forces us to take action (ie: doctor's visit, exercsie modifcation, rest). Nonetheless, externally rotating the toes during a squat involuntarily means there MAY be weakness in the glute medius, tightness in the lateral hamstrings, and weak adductors--along with other issues.
If you address the glute medius first, I have found in my experience, that addressing the other issues becomes easier once the glute medius is strengthened and fires correctly.

[K-Court]

John, what do you suggest for addressing the glute medius weakness?

[Tony Gentilcore]

Originally Posted by K-Court

John, what do you suggest for addressing the glute medius weakness?

I'd say a healthy dose of x-band walks, clams, etc would be in order. As well as more unilateral work for the lower body. Probably some static stretching and foam rolling of the TFL would help, as well as foam rolling the IT band.

[K-Court]

Thanks Tony.

[He-man]

Thanks guys. I would say it is similar to this \ |, but to a lesser degree. Sounds like unilateral work may be the way to start addressing this. Bulgarian split squats, pistols, and lunges, etc.

If i run this way, and maybe i have been doing this for years, although it could have just started after my legs have been bulkier, should i focus on changing the way i run. Make sure my toes are pointing straight ahead-or just run natural?

[John Izzo]

What Tony said...

[Lurz]

I usually try to squat like this | | though my feet tend to be more like this \ / just for stability, though.

[EdChap]

Is it a problem if your feet often don't line up? As in one is slightly further forward than the other? I find that when I step out from the rack the 'natural' position isn't quite in line, problem?

I can make my feet point in the right direction, and keep there, but is it a problem?

[karky]

i have this too when i walk, squat, stand still, whatever.

[Lisa~]

Originally Posted by EdChap

Is it a problem if your feet often don't line up? As in one is slightly further forward than the other? I find that when I step out from the rack the 'natural' position isn't quite in line, problem?

I can make my feet point in the right direction, and keep there, but is it a problem?

Ed, I think it's an indicator that something is not exactly right somewhere higher up in your body, either in your spinal alignment or maybe in your hips. I would first coach you to just attempt to correct it while lifting. If you are not able to comply with that request, then I'd be on a hunt for the cause, the weak link so to speak.

There are differing opinions about this kind of question. Some will advocate an "if it ain't broke, don't fix it" attitude, meaning that if you have no pain and performance is excellent, then trying to correct it might cause performance problems. But I tend to agree with the other school of thought, that for a general fitness population movement compensations like those mentioned in this thread (feet pointing in different ways or one foot more forward than the other) are likely an early warning sign of potential injury.

I would encourage you to work to correct these issues before they become real problems. That doesn't necessarily mean that you have to stop squatting and do only corrective exercises. Rather, just be aware of your compensation patterns and work to overcome them. Add prehab movements and corrective mobility/flexibility movements that address your specific issues.

You asked, "Is it a problem?" I would answer, "Not yet."

[EdChap]

Thanks alot for that long and detailed response Lisa, it's very helpful.

That said, I just had my PM session and concentrated on correct positioning, it wasn't a problem at all, I guess I was just being lazy and not setting up properly.

I definitely agree with that school of thought as well, if it's not functioning properly then it obviously is broken, although to a lesser degree, and therefore needs fixing.

[karky]

if i keep my feet like this || i have no chanse going into a full squat, my knees goes inward and something is like it wants to force my toes out.

[Mahler]

The guidance and information are great. This thread is one of the reasons this forum is so valuable. Real help for people seeking answers.

[EdChap]

Originally Posted by karky

if i keep my feet like this || i have no chanse going into a full squat, my knees goes inward and something is like it wants to force my toes out.

Correct me if I'm wrong but I think it's O.K to have your feet pointing slightly outwards as long as your knees follow that line.

[karky]

well yeah if i squat with my feet a bit out, i can do full squat and the knees points the same way as the toes.

[Newlife]

Originally Posted by EdChap

Correct me if I'm wrong but I think it's O.K to have your feet pointing slightly outwards as long as your knees follow that line.

Yes, Your feet should be slightly pointed outward. I remember reading a while back that is helps your quads contract more efficiently during the movement when pointed slightly out.