Whether you're new to barbell squats or refining your technique, finding the right squat stance is key to unlocking strength, depth, and safety. In this quick guide, we’ll walk you through a simple self-assessment to determine your optimal squat position and depth - based on your own body mechanics.

Step 1: Test Your Squat Depth

Start by lying on your back or standing upright and pulling one knee toward your chest. If you're doing this solo, just grab your knee and gently pull it in.

• If your knee reaches your shoulder: You’ve got the mobility for a deep squat.

• If your knee gets stuck earlier: Your hip structure may limit depth, and that’s totally okay—work within your range.

This test gives you a clear idea of how deep you should be squatting, based on your natural hip mobility.

Step 2: Check Your Hip Rotation

Next, test your external rotation. While lying down or seated, rotate your leg outward and inward to see how much range you have in each direction.

• More outward rotation? You’ll likely benefit from squatting with your toes pointed out.

• More inward rotation or limited outward range? A neutral stance or even slightly toes-in might be better for you.

Make sure to test both sides - ideally, your range should be similar on each.

The Takeaway

There’s no one-size-fits-all squat stance. Your hip anatomy and mobility determine what’s optimal for you. Use these two quick tests to guide your stance and depth:

• Knee-to-chest = squat depth

• Hip rotation = foot angle

Listen to your body, and let it lead the way to stronger, safer squats.

Are you looking for a more personalised hands on approach? Get in touch for 1:1 coaching at aemhp.com.