Understanding Resistance Training and Squat Mechanics

Laurent Le Bosse
Aug 24
4 min read

Updated: Oct 24

By Laurent Le Bosse

When you have stiff ankles, tight hips, or a movement restriction, your body will find a way to keep moving. That “plan B” is called compensation. It works for a while, but over time, it can create new mechanical problems, aches, or even injuries.

This article explains why compensation happens, how it affects squatting, and whether it’s “wrong” to squat with your feet wide and turned out. We’ll finish with practical exercise fixes and stance recommendations you can apply today.

Why the Body Compensates

Limited Ankle Dorsiflexion

Common signs: Heels lift off the ground, knees cave inward (valgus), or feet turn out.
Why it matters: These strategies shift stress to the knees, hips, and lower back, which can lead to overuse injuries.

Research consistently shows that poor dorsiflexion is linked to altered squat mechanics and a higher injury risk.

Tight Hips or Short Hip Flexors

Signs: Excessive lower back arch, trunk leaning forward, or knees drifting inward.
Why it matters: Lacking hip range forces the lumbar spine to do more work, increasing strain.

Is Squatting with Feet Turned Out “Bad”?

The short answer: not always.

Good scenario: You have full mobility, strong control, and intentionally widen your stance to target certain muscles (e.g., adductors, glutes).
Problem scenario: You turn your feet out because you can’t squat otherwise—often due to ankle or hip restrictions. This means your stance is hiding a limitation, not building strength.

Key research highlights:

A wider stance increases adductor and glute involvement.
Excessive external foot rotation can increase knee stress, especially on the inner knee.
Proper hip control and knee tracking (knees over toes) make wide-stance squats a safe and effective option for many lifters.

How to Tell Variation from Compensation

Test Your Ankles: Can your knee touch a wall with your heel flat about 5 inches away? If not, ankle mobility work is needed.
Check Your Hips: Can you rotate your hips inward and outward evenly? If not, build mobility before heavy loading.
Watch Your Form: Do your knees collapse or heels rise during a squat? These are classic signs of compensation.

Corrective Exercises and Progressions

For Ankle Mobility

Calf Stretch (Gastrocnemius/Soleus): 2–3×30–60s daily.
Half-Kneeling Ankle Rocks: 3×12–15 reps, knee over toes, heel down.
Ankle Mobilization with Band: 2–4×10–15 reps, several times a week.

For Hip Mobility and Control

Half-Kneeling Hip Flexor Stretch: 3×30–45s, glute squeezed.
90/90 Hip Rotations: 2–3×6–8 reps per side, slow and controlled.
Glute Bridges or Hip Thrusts: 3×8–12 reps to strengthen hip extension.

For Better Squat Patterning

Goblet Squat to Box: 3×6–8, pause at the box without rounding the back.
Heel-Elevated Goblet or Front Squat: 3×5–8, great if ankle mobility is limited.
Tempo Squats (3-second down, 3-second up): 3×4–6, improves control and alignment.

Coaching Cues for Every Squat

Tripod Foot: Keep weight evenly on heel, big toe, and little toe.
Knees Track Over Toes: Don’t let them collapse inward or bow outward.
Own Your Depth: Only go as low as you can maintain good spine and hip control.

When to Avoid Wide or Turned-Out Feet

Ongoing inner knee pain or arthritis.
You rely on this stance just to hit depth (indicates a mobility issue).
Any form breakdown: knee caving, trunk collapsing, or heel lift.

The Big Takeaway

Variation is a tool, not a crutch. Wide or externally rotated stances are safe and useful if they’re intentional, controlled, and pain-free.
Compensation signals a problem. Fix the missing motion first—ankle, hip, or both—before loading heavy or using aggressive stance variations.
Form beats weight. A coherent, aligned squat builds strength, keeps joints happy, and supports long-term progress.

Additional Insights on Squat Mechanics

The Importance of Proper Form

Maintaining proper form during squats is crucial. It not only helps in building strength but also prevents injuries. A well-aligned squat ensures that your joints are in the right position, reducing unnecessary strain.

Understanding Muscle Engagement

When squatting, it's essential to engage the right muscles. This includes the quadriceps, hamstrings, glutes, and core. Proper engagement helps in maintaining balance and stability throughout the movement.

The Role of Breathing

Breathing plays a significant role in squatting. Inhale deeply before descending and exhale as you push back up. This technique helps in maintaining intra-abdominal pressure, which supports your spine during the lift.

Frequency of Squatting

Incorporating squats into your routine is beneficial. Aim for 2-3 times a week, allowing for recovery in between sessions. This frequency helps in building strength and improving mobility over time.

Variations to Consider

There are several squat variations to explore. Front squats, overhead squats, and split squats can all provide different benefits. Experimenting with these can help in identifying what works best for your body.

Conclusion

In conclusion, understanding the mechanics of squatting and the body's compensatory patterns is essential for effective resistance training. By focusing on mobility, form, and intentional variations, you can enhance your squatting technique and overall performance. Remember, the goal is to build strength safely while minimizing the risk of injury.

References (key sources):

Cashman, G. E. (2012). The effect of limited ankle dorsiflexion on lower extremity kinematics. Journal of Orthopaedic & Sports Physical Therapy.
Lorenzetti, S., et al. (2021). Effects of stance width and bar placement on squat kinematics and kinetics. Frontiers in Sports and Active Living.
Howell, D. R., et al. (2024). A biomechanical review of the squat: Implications for clinical practice. International Journal of Sports Physical Therapy.
Neelly, K. R., et al. (2013). Altered knee and ankle kinematics during squatting with limited dorsiflexion. Journal of Athletic Training.