Long Leg Squat Solutions
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- Опубліковано 8 лют 2025
- Squatting with long legs can be challenging as longer thighs tend to push the hips back, making it harder to maintain an upright torso and reach full squat depth. However, with a few key adjustments, athletes with long legs can improve their squat mechanics.
1. Adjust Stance Width and Toe Angle
Adopting a wider, toe-out stance can help. By pointing toes outward, the effective length of the thigh shortens, allowing the hip joint to stay closer to the midfoot. This adjustment improves alignment, reduces joint strain, and allows for a smoother, more controlled squat.
2. Improve Ankle Mobility
Limited ankle dorsiflexion forces the torso to lean forward, compounding the challenges of long legs. Focusing on ankle mobility helps bring the hips closer to the midfoot, enhancing squat depth and overall positioning.
3. Elevate the Heels
Elevating the heels with weightlifting shoes or plates allows the hips to shift forward, which improves torso alignment and makes it easier to achieve a deep, balanced squat.
With these strategies, athletes with long legs can achieve better squat mechanics, reduce strain, and enhance performance.
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Thank you so much ! Fitness instructors just shame me because they only know one way to squat - perfectly upright torso, knees in line with the toes
One told me today to squat against the wall and treated me like complete beginner (I’m going to the gym regularly for 3 years)
With my very long legs and short torso it is impossible to squat with upright torso ! When I told her that I physically can’t squat this way she just didn’t listen
You're so welcome!
It doesn't make it difficult to have upright torso. It makes it impossible. You would simply fall over, the center of gravitity you know.
Not necessarily. Depends on your anke and hip mobility.
@@MatteoFitness no, its not possible to hold an upright position with long femurs
@@nekilikizhrvatske3336 it is possible. but it requires a ridiculous amount of knee extention and ankle mobility which most tall lifters with long femurs lags
@@MatteoFitness Not a 'mobility' issue. The heels need to be raised and the legs wider. 'Mobility' is what short-legged people say to shame longer-legged people.
@@debate8079I have excellent ankle mobility. My knee can track very far over my toes. The issue is that even with that insanely acute angle in my ankle, my long femurs cause my hips to be way behind my feet. If I were to go upright, I would fall over.
thank you so much! I've been struggling with squats for the longest time and I've been avoiding doing them all together but with these tips I can finally squat comfortably
Excellent!!!
Dude you just helped me so much, my back gets sore from doing squats with weight and I think this is why!
👍🏻👍🏻
THANK YOU- I am 5'5" and I wear between a 30-32" inseam. I know squatting is good for me so it is always a part of my programs but my numbers all always so frustrating. I tried the mechanics of this and can instantly feel that this will help
A short video with great advice and no bullshit. Hell yea.
@@ZachlyS 👊🏻
Thank you for a great video, being 6ft 6 and almost all my height being in my legs (extreme ectomorph). The barbell over mid foot and hitting depth is a major issue. Either I go low bar and my torso is almost parallel to the ground. Or I go high bar and it remains incredibly difficult to keep a tight lower back.
The knee position can be tricky as my left knee isn’t great (bad genes and playing rugby for many years) but I do think I squat better when me knees go slightly forward of the toes rather than being fixated with the idea of not allowing them to push out beyond the toes.
I will certainly try the wider stance and more toes out, thank you again.
Keep up the good work 👍
do you have oly shoes?
@@hanskazan7403 Yes
this is the answer many people are looking for.
Keep at it man! You are making great content, the channel will take off in no time.
Thank you so much!
I have been training on and off for years. I am 6’3 with freakishly long limbs and have always avoided squats due to it looking like the weight is folding me in half with anything more than the bar, despite the fact my legs are fairly strong in all isolation exercises/presses.
I watched this video, went in today with a positive attitude and what a difference ! Just with a wider stance and pointing my toes further out, my form was almost completely corrected.
I honestly can not thank you enough.
Holiday in 3 months. Excited to see the gains I can make in my legs in that time now that I can actually squat 😂
Glad those tips helped!
this is super helpful! thank you! im very short however my legs are proportionally long so im always struggling with being comfortable squatting!
Same! 5'1" here. Long legs (particularly long thighs) and it always looks like I'm doing something wrong lol
Good stuff, Zach!
I use all of these tips paired with a low bar squat. I wish I would've seen this 5 years ago when I was struggling with squat knee pain
Thanks for the tips
Glad they help!
Great video. Thanks so much for referring me to these awesome tips. I am a visual person and this is great.
Great summation.
this was the info i was looking for.
@@SimpleGunner 👍👍
Awesome video thank you!😊
👍🏻
This was so helpful thank you
great!
My femur alone is as long as my torso. Always struggled with squats. I’ve been working on my ankle mobility but it’s difficult.
holy shit this helps so much. thank you
It has a lot with your hip anatomy if you have shallow hip sockets you can squat deep, if not you can't otherwise you will squat with butt wink and risk disc herniations or slipped vertebrae
yes, hip anatomy does impact squat performance a lot. So does mobility and anthropometrics
this turns the squat into a front squat for someone with long legs
Somo squat is my answer
Great content bro!
Thank you
Hope they help you out!
Squatting is so hard for me. I hate wearing shoes during workout (I work out at home with dumbbells) and it is nearly impossible to squat without leaning forward and without the butt wink (I am 6'1). I have worked on my ankle mobility but I cannot fix it at all. For the past 7 Month I have been attempting to manage the yogi squat but I still simply fall backwards if I dont grab the wall or a table for support. It sucks. I have ultra long legs and usually I like that but during squats I just want to burst into tears because it doesnt work out without proper form. The only thing that works a bit is a wider stance as in a plie squat and my toes pointed out approx 30 degree(not 10 as usually advised for correct squat form). You said it yourself in the video that it is a legit option but for me it feels really bad if I cant do something most people can.seems like I still need to work hard on my ankle mobility.
@@r.y3987 I was considering buying squat shoes but the thing is, I do a certain programme where I switch from squats to lunges to RDL and so on. It is not advisable to use squat shoes durin RDLs and it is too much hassle to take them on and off all the time (the clock is ticking 🤣). I am trying a different approach now by working on my hip flexibility. This Plays a big role as well. Today I added intense dynamic hip stretches before and after the workout as well as some other mobility routines and I did not have as many problems during my squats as before. And I was shoeless as I always prefer 😅. But it is difficult to loosen up tight hips that have been in that state for ages also causing overactive hip flexors, adductors and underactive glutes (I have knocked knees). It is a long road to work on this problem :/.
@@easypeasy7584 Same I bought some oly shoes and I'm deadling with some problems such as hip impigement, be careful.
thank you, i thought pointing my toes out would be bad
Just make sure your knees continue to track over your toes and you'll be fine
Good tips 👍
thanks
Front squatting is also one possible solution.
36.25in inseam Squats are hard. I thought my knees were not supposed to go over my toes. If I go into a grand plie stance, I can do deeper squats. If I don't squats and lunges are hard.
100% fine for knees to go over toes. That's a bit of an outdated myth
I also noticed no matter how flexible I was and how good my form was, my knees would go over my toes. Good to finally know this was outdated.
I'm not sure if I have long femurs or not (a personal trainer I had once mentioned I have long legs but I've never thought that I did) and I have huge troubles whenever I squat; mostly the feeling of falling backwards. My previous trainer suggested ankle and hip mobility warm ups, which I still do to this day, but I still have such a hard time going down and not feeling like I'm falling backwards. I've kind of rectified it by widening my stance but I find squats so hard to pull off.
head to thebarbellphysio.com and research ankle mobility. test that. also read lon kilgore "measure of a man" in crossfit journal
Iits not that I dont have mobility, its that weights are killing me man. I'm right now at 50kg front squat 1rm as I'm still recovering from acl surgery on my right knee. But still, it feels really heavy and I think hitting even 100kg is gonna take me a really long time. I have longer legs ( 195cm tall) than my torso and its tough to gain progress as far as weights go. I have mobitily, I can almost hit atg with flat shoes, with wedge its easy but the weight is problem xD..
i'm 5'9 but i have long lengs(%54 of my height) probably because of scoliosis and lordosis and i had this problem thx for tips
Don't raise your heels, just low bar it😊
Tried with my wife. Didn’t help. Problem is her arms are long too, so the elbows can’t drive far down for low bar.
Heel support is so true because they cant go ass to grass and most of the times she puts pressure on her toes to compensate for the awkward position
I’m 5’10 but have the legs of a 6’2 person
I'm 5ft 6 but if I had a normal waist length I would be about 5ft 10. For some reason my waist is so short my ribs touch the tops of my pelvis
@@ricakirk1606 you have a small torso relative to your limbs, im the same way.
Clothes for gym:
Guys: comfy
Girls: Sssssseeeeeexxxxxxxyyyyyyy
Nice video man!