Squat Stance Width
The effects on kinematics and kinetics during max-effort back squats.
This study investigates how different stance widths during maximum back squats affect joint angles, net joint moments (NJMs), and muscle forces in the lower extremities. For anyone struggling to optimise squat technique for building muscle or reducing injury risk, this is for you.
Key Points
Aim
The study aimed to compare kinematics (joint angles), kinetics (joint moments), and muscle forces between wide and narrow stance widths during the last repetition of a 3-repetition maximum (3RM) back squat. The stance widths were standardised as 1.7 times (wide) and 0.7 times (narrow) the acromion (shoulder) width.
Methods
Participants: 12 recreationally trained men (average age 25.3 years, height 179 cm, body mass 82.8 kg).
Protocol: Each participant performed 3RM back squats with both wide and narrow stances. The barbell was placed low-bar style.
Data Collection: Motion capture with 27 markers and force plates recorded 3D joint angles and ground reaction forces.
Analysis: Inverse dynamics and static optimisation were used to estimate NJMs and individual muscle forces during the concentric phase of the last repetition.
Key variables measured: Peak hip flexion and abduction angles, knee flexion angle, ankle dorsiflexion angle, NJMs at hip, knee, and ankle, and muscle forces, especially in the vastii muscles (knee extensors).
Results
Kinematics:
A wide stance produced significantly smaller peak knee flexion angles compared to a narrow stance.
Wide stance showed significantly larger hip abduction angles.
Kinetics:
Knee extension NJMs were significantly smaller in the wide stance.
Muscle Forces:
Vastii muscle forces were significantly lower in the wide stance compared to the narrow stance.
These findings indicate that a narrow stance increases knee joint loading and vastii muscle forces, whereas a wide stance shifts more demand to hip abduction.
Practical Takeaways
If your goal is to maximise activation and mechanical loading of the knee extensors (vastii muscles) during heavy squats, adopting a narrow stance (about 0.7 times shoulder width) is more beneficial.
A wide stance (about 1.7 times shoulder width) reduces knee flexion and knee extensor loading but increases hip abduction, which may emphasise hip musculature more.
Stance width choice can be strategically used depending on which muscles you want to target or to manage joint stress.
Since this study tested near-maximal loads (3RM), the findings are highly relevant for strength training at near-maximal intensities.
Related
Key Takeaways
Narrow stance back squats increase knee flexion angle, knee extension moments, and vastii muscle forces.
Wide stance back squats reduce knee loading but increase hip abduction angles.
For optimising knee extensor development during maximal squats, a narrow stance is recommended.
The study provides biomechanical evidence to tailor squat stance width based on specific training goals, especially for lifters aiming for muscle hypertrophy or strength in the lower extremities.
Reference
Larsen, Stian1; Zee, Mark de2; Tillaar, Roland van den1. The Impact of Stance Width on Kinematics and Kinetics During Maximum Back Squats. Journal of Strength and Conditioning Research 39(1):p 1-9, January 2025. | DOI: 10.1519/JSC.0000000000004949