Resistance Training, Compensation, and Squat Mechanics: When Is a Variation Okay?

Resistance Training Squat

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—and 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 knees, hips, and lower back, which can lead to overuse injuries.

  
  

  Research consistently shows poor dorsiflexion is linked to altered squat mechanics and 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:

• Wider stance increases adductor and glute involvement.

• Excessive external foot rotation can increase knee stress (especially 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

1. Test Your Ankles: Can your knee touch a wall with your heel flat about 5 inches away? If not, ankle mobility work is needed.

   
   

2. Check Your Hips: Can you rotate your hips inward and outward evenly? If not, build mobility before heavy loading.

   
   

3. 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.

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.