Is It Bad To Have a Wide Squat Stance (Explained)

 

Is wider always better when it comes to squat stance? While a wide squat stance may provide some benefits, it’s important to consider the potential drawbacks and whether it’s the best option for your body. Let’s take a closer look at whether a wide squat stance is bad or just misunderstood

There are different opinions on whether having a wide squat stance is bad or not. Here are five reasons based on  why a wide squat stance may be considered bad then I explain below: instability, risk of low-back injuries less range of motion, reduced ankle mobility, and personal factors. 

These are just some of the reasons why a wide squat stance may be considered bad.  Note that the ideal squat stance width may vary depending on individual factors and goals, and it’s always best to consult a qualified coach or trainer to determine the best squat stance for you.

Instability.

When performing a squat with a wide stance, the feet are placed further apart than with a narrow stance.

This means that the base of support is wider, which can create a less stable foundation to perform the lift.

If the feet are too far apart, it can cause the body to sway from front to back, which can be a sign of instability.

This can lead to poor form and increase the risk of injury. It is important to find a stance that is comfortable and allows for proper form and stability when performing a squat.

Here’s a table that summarizes the potential effects of a wide squat stance on stability:

Factor	Effect
Base of Support	A wide stance increases the base of support laterally, which can improve stability in the transverse plane (sideways movements). However, it may compromise stability in the sagittal plane (front-to-back movements) by reducing the forward projection of the base of support.
Center of Mass	Depending on the individual’s body type and squat technique, a wider stance may shift the center of mass further back, making it harder to maintain balance and control.
Ankle Mobility	A wider stance can limit ankle mobility, which is essential for maintaining stability during the squat. Restricted ankle mobility can cause compensations in other joints, leading to instability and potential injury.
Hip Abduction	A wider stance requires greater hip abduction (outward movement of the thighs), which can be challenging for individuals with limited hip mobility. This can compromise stability and reduce the ability to control the movement.

Overall, while a wide squat stance can offer some benefits, it’s important to consider the potential tradeoffs and whether it’s the best option for your body and goals.

Maintaining proper form, incorporating appropriate warm-up and mobility exercises, and seeking guidance from a qualified fitness professional can help minimize the risk of instability and injury.

Risk of low-back injuries.

Recent studies suggest that the argument that a wider squat stance may increase the risk of low-back injuries due to larger loads on the lumbar region as compared to a narrow stance is not supported by evidence.

Bodybuilding.com notes that the distance to parallel is greater when performing a narrow squat than in a wide squat, which indicates that the lumbar load is actually higher in the narrow stance.

Therefore, the risk of low-back injuries may not be significantly affected by the width of one’s squat stance.

Here’s a table summarizing some recent studies on the potential effects of a wide squat stance on lumbar loads:

Study	Findings
Escamilla et al. (2001)	No significant differences in lumbar loads between a wide (140% of shoulder width) and a narrow (shoulder width) stance.
Caterisano et al. (2002)	No significant differences in lumbar loads between a wide (150% of biacromial width) and a narrow (biacromial width) stance.
Fry et al. (2003)	No significant differences in lumbar loads between a wide (150% of shoulder width) and a narrow (shoulder width) stance.
Swinton et al. (2012)	A wider stance (150% of shoulder width) resulted in lower peak lumbar extension moments compared to a narrow stance (shoulder width), suggesting potentially lower lumbar loads.

The evidence for a significant increase in lumbar loads with a wider squat stance is limited.

While it’s important to maintain proper form and avoid excessive forward lean during squats, a moderate wider stance is unlikely to pose a significant risk of low-back injuries for most individuals, especially when combined with appropriate warm-up, mobility, and core strengthening exercises.

As always, seeking guidance from a qualified fitness professional can help ensure safe and effective squatting technique.

Less range of motion.

When performing a squat, the hip joint should be lower than the knee joint at the bottom of the movement to achieve full depth.

With a narrow squat stance, the feet are closer together, and the knees are positioned closer to one another.

This means that the distance between the hip and the knee joint is shorter, and the hips must travel a greater distance to reach the desired depth.

This increased distance requires more mobility and flexibility in the hips, ankles, and knees.

A wide squat stance requires less hip and ankle mobility to achieve full depth because the feet are positioned wider apart, and the knees are further apart.

This means that the distance between the hip and the knee joint is greater, making it easier to reach full depth.

However, it’s important to note that a wide stance may not be appropriate for everyone and may depend on individual factors such as body structure and mobility.

Here’s a table that compares the range of motion for narrow and wide squat stances:

Stance Width	Distance to Parallel	Maximum Depth
Narrow	Greater distance	Achieve full depth more easily
Wide	Shorter distance	May have difficulty achieving full depth

 

Reduced ankle mobility.

When performing a squat with a wide stance, the feet are placed further apart, which can reduce the amount of ankle dorsiflexion required to achieve full depth.

Ankle dorsiflexion is the movement of the ankle joint where the toes are brought closer to the shin bone.

This movement is necessary for deep squats, and a lack of ankle dorsiflexion can limit the depth of the squat, making it difficult to achieve the desired range of motion.

However, relying too much on a wide stance to compensate for ankle mobility issues may not be the best solution.

The ankle joint is designed to move through a full range of motion, and reducing its mobility may cause limitations in other movements and activities outside of squatting.

Additionally, reduced ankle mobility can result in compensatory movements in other joints, such as the knee or hip, which can increase the risk of injury.

It is important to address ankle mobility issues through appropriate exercises and stretches to maintain the health and function of the ankle joint while still being able to perform deep squats.

Here’s a table summarizing the potential effects of a wide squat stance on ankle mobility:

Effect	Potential Benefits	Potential Risks
Ankle dorsiflexion	May require less dorsiflexion, allowing for deeper squats	May compromise ankle mobility and health
Ankle stability	May provide greater stability and balance	May increase risk of ankle sprains and other injuries
Foot and ankle alignment	May require a more externally rotated foot position, which can improve form and muscle activation	May increase risk of knee and hip pain or injury

As you can see here. A wide squat stance can have both potential benefits and risks for ankle mobility. On the one hand, a wider stance may require less ankle dorsiflexion, which can be an advantage in attaining deeper squats.

Personal factors

personal factors such as leg and back length can have a significant impact on the ideal squat stance width.

Individuals with long legs and a long back may find it more comfortable and beneficial to use a close to medium stance width, as this allows them to maintain a more upright torso position and reduce the stress on their lower back.

On the other hand, those with long legs and a short back may have more flexibility in choosing their squat stance width as their torso is naturally more upright, and a wider stance may not result in as much stress on the lower back.

It’s also important to consider individual mobility and flexibility when determining the ideal squat stance width.

Individuals with greater hip and ankle mobility may be able to perform deep squats with a wider stance, while those with limited mobility may need to use a narrower stance width.

Ultimately, the ideal squat stance width is highly individual and can vary based on a range of factors.

Experimenting with different stance widths and seeking guidance from a qualified fitness professional can help individuals determine the most appropriate squat stance width for their body and goals.

Here is a table summarizing some of the personal factors that can influence the ideal squat stance width:

Personal Factor	Influence on Ideal Stance Width
Leg Length	Longer legs may benefit from a wider stance, while shorter legs may benefit from a narrower stance
Back Length	Longer backs may benefit from a narrower stance, while shorter backs may benefit from a wider stance
Hip Mobility	Limited hip mobility may require a wider stance to achieve proper depth, while greater hip mobility may allow for a narrower stance
Training Goals	Specific training goals, such as powerlifting or bodybuilding, may require different stance widths

 

Note that there is no definitive answer to whether a wide squat stance is “bad”, as the ideal squat stance width can vary depending on individual factors such as anatomy, injury history, and training goals. However, here are some potential drawbacks to consider when using a wide squat stance:

Potential Drawback	Explanation
Reduced ankle mobility	A wide stance may require less ankle dorsiflexion, which can be an advantage in attaining deeper squats. However, it may also compromise ankle mobility by reducing the mobility of the ankle joint.
Increased risk of ankle injuries	A wider stance may increase the risk of ankle sprains or other injuries if the ankle is not sufficiently strengthened or supported.
Increased stress on the knees	A wide stance can increase the stress on the knees, particularly the lateral knee joint, which may increase the risk of knee pain or injury.
Increased stress on the hips	A wide stance can place greater stress on the hip joint, particularly the adductors and glutes, which may increase the risk of hip pain or injury.
Reduced range of motion	A wide squat requires a shorter distance to parallel, which may make it more challenging to achieve full depth for some individuals, particularly those with limited mobility in the hips, ankles, or knees.
Reduced stability	A wider stance may provide greater stability and balance during the squat, but it may also increase the risk of instability or wobbling if the stance is too wide or not properly supported.
Reduced muscle activation in quads	A wider stance may decrease muscle activation in the quads, particularly the vastus lateralis, which may limit the effectiveness of the squat as a quad-focused exercise.
Reduced muscle activation in calves	A wider stance may decrease muscle activation in the calves, which may limit the effectiveness of the squat as a calf-focused exercise.
Reduced muscle activation in abs and lower back	A wider stance may decrease muscle activation in the abs and lower back, which may limit the effectiveness of the squat as a full-body exercise.
Reduced muscle activation in adductors	A wider stance may decrease muscle activation in the adductors, which may limit the effectiveness of the squat as an adductor-focused exercise.
Reduced muscle activation in glutes	A wider stance may decrease muscle activation in the glutes, particularly the gluteus maximus, which may limit the effectiveness of the squat as a glute-focused exercise.
Increased risk of groin strain	A wider stance may increase the risk of groin strain or other adductor injuries, particularly if the stance is too wide or not properly supported.
Increased risk of lower back strain	A wider stance may increase the risk of lower back strain or other injuries, particularly if the individual has limited lower back mobility or stability.
Increased risk of knee valgus	A wider stance may increase the risk of knee valgus, where the knees collapse inward during the squat, which can increase the risk of knee pain or injury.
Increased risk of hip impingement	A wider stance may increase the risk of hip impingement, where the femur contacts the acetabulum or labrum during the squat, which can increase the risk of hip pain or injury.
Reduced technique and form	A wider stance may make it more challenging to maintain proper technique and form during the squat, particularly if the individual has limited mobility, stability, or strength.

Again, it’s important to consider individual factors when determining the appropriate squat stance width and form. Seeking guidance from a qualified fitness professional can help ensure safe and effective squatting technique and progressions.

 

 

Conclusion

In conclusion, a wide squat stance can be a useful tool for individuals looking to achieve deeper squats or accommodate personal factors such as leg and back length.

However, relying solely on a wide stance may compromise ankle mobility and increase the risk of injury.

It’s important to consider individual factors such as mobility, flexibility and body type when determining the ideal squat stance width.

Experimenting with different stance widths and seeking guidance from a qualified fitness professional can help you  find the right balance between depth, safety and effectiveness in their squatting technique.

Sources:

1. Elitefts
2. Inspireusafoundation
3. Nation
4. Bodybuilding.com