Thread: Wide stance vs Narrow stance squats

Someone told me that using a narrow stance is bad for the knees....I don't know if thats true though.

Originally Posted by RasPlasch

Someone told me that using a narrow stance is bad for the knees....I don't know if thats true though.

The different squat variations are pissing me off

without a bar on your back, space your feet out to a depth that feels most comfortable to you. Squat down. How did that feel? Now put the bar on your back and do the same thing.

Originally Posted by P-funk

without a bar on your back, space your feet out to a depth that feels most comfortable to you. Squat down. How did that feel? Now put the bar on your back and do the same thing.

Are you saying it does not matter? What can I do about my quads doing all of the work?

i am assuming you are doing other exercises besides squats in your workout?

what do you mean your quads are doing all the work? when you squat your knees bend. to stand up, they need to extend. This is what the quads do. they extend the knee.

Originally Posted by P-funk

i am assuming you are doing other exercises besides squats in your workout?

what do you mean your quads are doing all the work? when you squat your knees bend. to stand up, they need to extend. This is what the quads do. they extend the knee.

Yes, I am doing other exercise besides squats. M=squats, T=bench, W=clean and jerk, TR= barbells Rows, pull ups, F= I was benching twice a week, but I am thinking of adding sumo deadlifts


Basically, I only feel sore in the front of my quads after squatting, and I dont think my hips/glutes are firing

lol forgot about what way to squat get a new fucking routine cuz

You can play with the stance, but that just may be where you get sore. That doesn't mean that the glutes aren't firing though.

I would add in some sort of deadlift or pulling movement. Single leg work can help you out too, if there is an imbalance between limbs (and there usually is in people).

Originally Posted by danny81

lol forgot about what way to squat get a new fucking routine cuz

Good job with punctuation, bro. Did you skip English class?

Originally Posted by RasPlasch

Someone told me that using a narrow stance is bad for the knees....I don't know if thats true though.

The ROM of the knee is greater the closer you stand. Some people don't have the flexibility and/or posterior chain strength to sit back correctly so the knees can be taking more stress when they stand close. It isn't bad for your knees if you know how to complete the movement properly.

Originally Posted by P-funk

You can play with the stance, but that just may be where you get sore. That doesn't mean that the glutes aren't firing though.

I would add in some sort of deadlift or pulling movement. Single leg work can help you out too, if there is an imbalance between limbs (and there usually is in people).

See, I never really did squats. I always used to do regular deadlifts, so Im kinda noobie to which squat variation will give me the best results. It seems like one article will contradict the other, and I dont want to feel like I am wasting my time

Originally Posted by JB20

Good job with punctuation, bro. Did you skip English class?

u ever read anyhitng on how to make a workout? urs fucking sucks.

Originally Posted by danny81

u ever read anyhitng on how to make a workout? urs fucking sucks.

No, never. Your training is obviously superior to mine and Im sure you lift heavier weights. Feel better?

I love me some back kicks for the glutes.

Originally Posted by JB20

No, never. Your training is obviously superior to mine and Im sure you lift heavier weights. Feel better?

i wasnt dissing u asshole. i was saying u need to get a new workout.

Is depth more important than stance?

feet shoulder width apart, squat ass to ankles and your entire leg will be sore.

Something I always got confused with was toe placement when doing wide vs. narrow. If you keep your toes pointed forward during a wide stance, can the put the knee and/or the ankle is a unstable position?

Originally Posted by AKIRA

Something I always got confused with was toe placement when doing wide vs. narrow. If you keep your toes pointed forward during a wide stance, can the put the knee and/or the ankle is a unstable position?

I think it causes the knees to buckle inward

Originally Posted by AKIRA

Something I always got confused with was toe placement when doing wide vs. narrow. If you keep your toes pointed forward during a wide stance, can the put the knee and/or the ankle is a unstable position?

The leg doesn't naturally articulate with the toes pointing in eye-line in a wide stance.

If you jump and land with a wide stance without conciously directing the angle of your toes, watch where your toes are pointing.

Stay in your own threads danny. Keep your worthless comments out of threats that actually have value.

JB20: Listen to Funk, he knows his shit. Personally I would say go with whatever is comfortable. Just don't go ridiculously wide otherwise you are putting stress on areas that can't handle it, and I wouldn't go narrower than shoulder width.

If you want to specifically target the glutes, try including Glute Ham Raises as a supplement to squats and deadlifts. Keyword supplement - nothing can replace squats or DLs.

I just got use to being ass to the ground with no weight. I did it when I gardened, petted the dog or kitty, picked something up, or just rested that way instead of sitting on something. My feet know how to be. My stance is a hair wider than shoulders with toes slightly out.

I was looking at my form in the mirror(with no weight), and I think I am using proper depth(harder to tell when actually squating) When I use a wide stance, my hips are below my knees and my legs are diagonal to the floor. So,it looks like I am hitting the same depth with a wide stance as when I use a narrow stance

Originally Posted by danzik17

If you want to specifically target the glutes, try including Glute Ham Raises as a supplement to squats and deadlifts. Keyword supplement - nothing can replace squats or DLs.

Yeah, I would not give either one up. The thing is, I am sore for like 5 days after squatting(starting with the heaviest weight, I do 3 sets of 6 and pyramid down by 5lbs until all of the weight is off the bar) so I do not see how I could squat twice a week(which was suggested to me by someone at my gym), or deadlift a few days later. I thought about squatting and deadlifting on the same day, but I think it would be too much

Make sure you stretch a lot before hand, a LOT. Otherwise just man up, it's not as bad as you think to do it.

I would emphasize the stretching though - I hurt my right leg squatting while sore when I went too deep on the last rep without stretching enough.

Originally Posted by danzik17

Make sure you stretch a lot before hand, a LOT. Otherwise just man up, it's not as bad as you think to do it.

I would emphasize the stretching though - I hurt my right leg squatting while sore when I went too deep on the last rep without stretching enough.

What do you recommend?

If I knew, I wouldn't have hurt myself

P-Funk or Gazhole are a lot better qualified to answer that one. I would say dynamic stretches are key though, and do NOT bounce out of the bottom of the squat - stay in control at all times.