There is no such thing as “perfect form” in exercise.

There is, however, ideal form, which is more of a range of forms rather than one fixed position.

Ideal form changes from person to person based on myriad variables which can include at a minimum:

• body shape (e.g. height, limb length, anatomical structure/build)
• training experience (beginner, intermediate, advanced, elite)
• injury and/or fitness status (rehab, post-rehab, post op, fit, sedentary)
• goals (recovery from injury, lose body fat, gain muscle mass, improve mobility, increase endurance).

Take for example an individual who comes in with knee pain when squatting (either with body weight or with external load). Once cleared for any underlying issues such as nerve involvement or ligament/cartilage injury, there are few ways to aim to get back to squatting pain free.

In many cases, the above described individual will find relief and be able to continue squatting with just three simple positional alterations:

1. Change in stance position: Many people do better and experience less knee discomfort with a wider stance. There are some people who do better with a narrower stance. Play around with this to find your sweet spot. You may also find that comfortable stance position changes for different types of exercises (e.g. wider back squat vs narrower front squat).
2. Change in foot position: This involves changing the position of the foot itself. For some people, this may mean turning the foot out (toes pointing away from midline of the body). For others, this may require bringing the foot back to a more forward facing position (neutral foot). Again, your ideal foot position may be slightly different for different exercises. Play with your foot position to find the one that allows you the best range of motion with no pain.
3. Change in hip travel path: This involves changing the direction of travel of your buttocks as you squat. For some people, a more backward travel path may help, while other may find a more vertical path less painful. As with the previous two, your ideal movement with this may be different with different exercise.

If you’ve been having knee trouble with your squats, give these three a go. Some people may only need to alter one item on the list, while other may have to work with a combination.

And if you’re still having trouble after trying the above, get in touch with us.

We’ll help you get back to squatting pain free.