There is a big debate about the squatting movement: "Is the toe tip going forward? Or is it going to an angle? " This is a difficult question to answer. The answer is both.
The argument is simple : we should have the squat ability of the toes relative to the front.
We use the squats of the toes forward to detect the weak links in the action so that we can strengthen and improve it. If you can't do it with bare hands, you probably need to improve something (ankle activity, hip mobility, thoracic motion, pelvic control, core control, etc.).
Having said that, there are always people who are unable to enter a deep position because of abnormal physical structure. Some people are genetic. However, most athletes should be able to lick all the legs (the lower back of the thigh is attached to the calf).
Freehand squats are the basis of other movements, such as jumping and landing. Many knee injuries occur because the toes are facing outward and knees (rotation) when landing, for example: ACL tear. The goal is to give athletes a good mechanical structure when landing and jumping, thus reducing the incidence of sports injuries.
In training , when you are doing barbell squats, in order to get the best performance, it is recommended that you rotate the toes out. These slight changes make the squat movements closer to the action specificity. This not only provides us with a slightly wider base, but also makes our pelvic control and activity more perfect. This is why some athletes have deeper squats when they turn outwards on their toes. The hip external rotation usually reaches a deeper range of motion.
When the hip is externally rotated, the hip adductor muscles on the inside of the leg are stretched, giving the hip muscles a better position. This means that when you turn your toes out for deep squats, the hip adductor muscles are more recruited, and especially the adductor magnus have been shown to help the hips stretch. . The more help from the hip adductor muscles, this means that the body can be stronger and more efficient to perform barbell squats.
With the toes facing outward, only the activation of the hip adductor muscle group is changed, and the gluteal muscles and quadriceps muscles are not activated to a greater extent. Studies have confirmed that it is less efficient to rotate the toes more than 30 degrees. For this reason, you should be able to find the best position for your body when the barbell is deep and the tip of the toe is between 10 and 30 degrees.
Remember, your squatting posture will not be exactly the same.
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