30 Seconds Summary
Research Spotlight: Ankle mobility affects squat forward lean more than femur length

  • Improving ankle mobility can significantly reduce forward lean in squatting, more so than altering body segment ratios.
  • A 2017 study found that ankle dorsiflexion mobility is a major factor influencing forward lean, explaining 45% of its variance.
  • Additional body segment lengths like trunk-to-thigh and thigh-to-shank ratios add little predictive value to forward squat lean when combined with dorsiflexion mobility in a model.
  • Using heel-raised shoes or adopting a slightly wider stance with greater hip abduction might also help in achieving a more upright squat posture.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

A Crash Course in Ankle Mobility

Limited by your ankles? Read everything you need to know about ankle mobility, and how to improve every movement from your walk to your squat.

Biolayne

Peter Baker

Read Summary in 30 Seconds

Your optimal training frequency for the glutes: part II

The following article on glute training is written by Stijn van Willigen. Stijn now works for Bayesian Bodybuilding full-time. While this isn’t exactly Menno’s approach to glute training, it’s very much based on the Bayesian Bodybuilding principles of optimal program design. The article is aimed at…

MennoHenselmans.com

Stijn van Willigen

Read Summary in 30 Seconds

My injury history

I had a question about my injury history/what I’ve done to rehab injuries. BY NO MEANS should you take anything I say as authoritative advice on the best ways to rehab certain injuries. This is just what I’ve done and what worked (or didn’t). Also keep in mind that most of these injuries occurred…

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Sitting Back vs. Down in the Squat: Much Ado About Very Little

Cuing sitting back vs. down in the squat may change how the squat looks, but muscular demands are pretty similar through the range of motion that overlaps.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

YOUR Drug-Free Muscle and Strength Potential: Part 1

How much bigger and stronger can you reasonably get? This article discusses models for determining your muscle and strength potential.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds