Plus there are even more issues like externally rotating
your feet during a squat.
Not exact matches
Based on a great number of scientific studies and the expertise of many strength coaches, the majority of people will have most benefit from taking a wider stance and turning their
feet slightly out (at 15 - 40 degrees)
during the
squat.
Additionally, keeping your
feet pointed forward
during a loaded
squat can cause your knees to cave medially, which encourages the hip to rotate internally and ruins any chance of a proper knee and hip position, thereby welcoming a variety of injuries.
When performing a regular
squat, the
feet are placed hip - width apart with toes facing forward, while
during a sumo
squat, the
feet are in a wide stance with toes turned out.
They report that the medial gastrocnemius muscle activity was no different between the
squat, split
squat and rear
foot elevated split
squat (278, 281, 380 mV), albeit a trend towards greater gastrocnemius muscle activity
during the rear
foot elevated split
squat.
Both Abelbeck (2002) and Biscarini et al. (2011) modeled the effect of changing
foot position
during Smith machine
squats and reported that peak hip extensor moments increased with a
foot position that was increasingly further forward of the barbell; similarly, Biscarini et al. (2013) modeled the effect of inclining the Smith machine apparatus backwards or forwards and found that a backward inclination increased hip extensor moments, while a forward inclination decreased them.
They report that soleus muscle activity
during the rear
foot elevated split
squat condition displayed a tendency to produce superior soleus muscle activity (125 vs. 95 % of MVIC) compared to the back
squat.
Assessing the effects of stability
during split
squats, Andersen et al. (2014) explored erector spinae muscle activity in the split
squat with the
foot placed on the floor or on a foam cushion, using 6RM.
Exploring the effect of step length and shank angle
during split
squats with the rear
foot on the ground, Schütz et al. (2014) compared step lengths of 55 %, 70 %, and 85 % of leg length and tibia angles of 60, 75, 90 (tibia perpendicular to the ground) and 105 degrees across both front and rear legs.