I’m not suggesting that you don’t know squat(s). But have you put much thought into how you do them? Squats are an excellent way to work multiple muscle groups and improve mobility. It’s worth your time to consider the options and determine the best squat for you.
Let’s look at three standard squat variations – basic, sumo, and plie – and the technique and pros and cons for each.
Please note: If you are having problems with pain or function, schedule some time with the appropriate professional (medical or fitness) who can best help you problem solve any issues.
This video provides an overview of the three squats. Below I go into a little more depth on each.
Basic Squat/Narrow Squat
Technique: Heels under the hips. Toes point forward. Chest stays lifted as you squat.
Pros: I love this position for barefoot squats. You can easily work on your form as well as foot position and weight-bearing evenly through the soles of your feet. When compared to sumo and plie squats, the basic squat more closely mimics the alignment of the foot for walking, running, and other activities.
Cons: Tightness or weakness can cause knees to drift towards each other as you squat, causing poor alignment through the lower extremity and stress the joints, particularly knees. Tight ankles can limit the depth of your squat as well.
Tip: If you tend to walk with your feet pointing out – possible signs of more externally rotated hips or limited ankle dorsiflexion – this may not be the squat for you.
Sumo Squat
Technique: Feet slightly wider than hips. Toes turned out. Knees tracking in line with toes. Chest lifted as you squat.
Pros: This position accommodates those with some hip tightness and whose feet naturally turn out. Some find it easier to use good back/body mechanics in this position. The wider stance allows for more balance with heavier weight lifting.
Cons: Your body, particularly your knees, may not ‘like’ this position. But in general, this is a great way to squat and accessible for nearly everyone. It is also a correct method to lift a heavy object in ‘real life’.
Plie Squat
Technique: Wider than the sumo squat. Knees tracking in line with toes. Upper body upright as you squat.
Note – Some use the terms plie squat and sumo squat interchangeably. I consider plie squat a wide squat with an upright body while the sumo squat is not as wide and your hips drop back while your upper body inclines forward.
Pros: Opens up the hips. When done correctly, forces you to focus on alignment, balance, and core work. If you do this barefoot, it’s a real challenge for most to keep your weight-bearing balanced through the tripod of the foot.
Cons: If you are tight in your hips, you may find it very hard to keep the knees tracking in alignment with the toes. Many find themselves collapsing inward at the arch of the foot with this wide squat.
Tip: Try this barefoot and don’t use weights. Really focus on your form.
The Bottom Line
I didn’t talk about the variations in muscle recruitment with each position because there are many conflicting research studies and opinions on this. Some maintain that quads take more load in one position and glutes and other posterior chain muscles take more load in others. I think it’s reasonable to assume that there are many factors at play – including body type, tightness, form, and strength or weakness in each individual – that all influence what any given individual will achieve with each type of squat.
Keep in mind that a certain type of squat may be difficult for you. You may only be able to do a few squats well at first. Stick with it. As you become stronger, you’ll be able to perform more.
Listen to your body. And look at your form – do these squats in front of a mirror. Assess how you feel while you’re doing them and how you feel after doing them. If you’re wondering what squat is best for you, the answer may be all three. Each presents opportunities for a good functional workout. Incorporate them all as long as you feel that you can perform them well and pain-free.
Stay fit!
P.S. Your foot provides a foundation for balance and movement. Check out this post for a self-assessment of foot and ankle mobility.