I noticed that whenever I do any shoulder width ATG squats (ex: front, overhead, highbar) that my feet end up rotating externally about 45 degrees by the time I get full depth. When I stand up I readjust them to be parallel to one another and they rotate outwards again when I squat!
Is this normal or does it indicate an inflexibility or muscle imbalance issue?
That’s the way it’s supposed to work. Keep your feet at the same angle through entire squat. Strengthen dorsiflexion because it’ll be positive on squat stance if weak.
[quote]MarcAnthony wrote:
I noticed that whenever I do any shoulder width ATG squats (ex: front, overhead, highbar) that my feet end up rotating externally about 45 degrees by the time I get full depth. When I stand up I readjust them to be parallel to one another and they rotate outwards again when I squat!
Is this normal or does it indicate an inflexibility or muscle imbalance issue?[/quote]
Try stretching out your calves, lateral hamstring and piriformis muscles
[quote]MarcAnthony wrote:
I noticed that whenever I do any shoulder width ATG squats (ex: front, overhead, highbar) that my feet end up rotating externally about 45 degrees by the time I get full depth. When I stand up I readjust them to be parallel to one another and they rotate outwards again when I squat!
Is this normal or does it indicate an inflexibility or muscle imbalance issue?[/quote]
weak glutes/overactive hip flexors, tight hamstrings
Check tightness along the calves, usually this is one of the first signs of pronated feet, because of a true lack of range of motion when squatting. The problem can also get higher with the problems outlined above, pronated feet severely shorten and tighten the hip flexors and lower back while neglecting the glutes and abductors.
Right now the smartest move is to start stretching. Dynamic flexibility and glute activation work can do nothing but help you. Static stretching the hip flexors can limit their use. Another thing that I could recommend is training your flexor hallucis by doing one footed calf raises and focusing the weight on your big toe. This strengthens both the anterior and posterior tibialis I believe so give it a shot.