Squat Science: Debunking Myths About Foot Position, Depth & Muscle Activation
The NASM-CPT Podcast With Rick RicheyShow Notes
Unlock the secrets behind squat biomechanics in this must-listen episode of the "NASM CPTPodcast" with host, and NASM Master Instructor, Rick Richey.
Whether you’re a fitness veteran or just starting your strength journey, this episode dives deep into the science—and myths—about squats, backed by the latest research.
Curious about why your torso leans differently during squats, or how changing your foot position impacts muscle activation?
Rick breaks down the impact of tibia-torso angles, foot position (should you turn your toes out?), and squat depth on your muscles and overall performance. Learn how “butt wink,” squat depth, and even partial squats play a role in hypertrophy and athletic performance—and what matters most for avoiding injury.
Packed with evidence from studies like Barack et al. (2011) and Strab & Powers (2024), this episode smashes old rules and reveals how to tailor your squat technique for optimal results, safety, and YOUR body’s limitations.
Worried about knee pain, back issues, or if deeper squats are better? The answers may surprise you!
Plus, get actionable tips on how to assess and improve your range of motion, how personal anatomy affects squat form, and why consistency often beats perfection in your training routine.
Episode References:
Straub, R. K., & Powers, C. M. (2024). A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. International journal of sports physical therapy, 19(4), 490–501. https://doi.org/10.26603/001c.94600
Barrack Adam J, Straub Rachel K, Cannon Jordan, Powers Christopher M. International Journal of Sports Science & Coaching. 4. Vol. 16. SAGE Publications; the relative orientation of the trunk and tibia can be used to estimate the demands on the hip and knee extensors during the barbell back squat; pp. 1004–1010.
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The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.
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