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Quick Squat Fixes For Long Legs If you're someone with longer legs and a shorter torso, you may have noticed that squatting can be a bit tricky. You might feel like you’re folding up like a taco every time you go down for a squat, and it’s frustrating when others in the gym, or even people on social media, comment about your form. But here’s the truth: It’s not about bad form. It’s all about proportions, levers, and body mechanics. For those of us with long femurs and a short torso, achieving the “perfect” squat form can be challenging, but don't worry – I've got some tips to help you squat more comfortably, without looking like you're folding in half. Let’s dive in. 1. Foot Placement and Stance Width One of the simplest ways to improve your squat mechanics is by adjusting your foot placement. If you’re currently squatting with your feet shoulder-width apart, try widening your stance to about one and a half or even two times shoulder width. Also, experiment with turning your toes outward. Make sure your knees follow suit and track outward as you squat. This wider stance and toe positioning will essentially shorten the length of your femur, helping you squat more upright and comfortably. It’s all about finding that sweet spot that allows you to maintain balance and feel stable as you squat. 2. Bar Placement – Try the Low Bar Position Another adjustment that can make a world of difference is changing the position of the bar on your back. If you’re used to the high bar position (where the bar sits on the upper traps), consider moving it slightly lower, closer to the low bar position. This will likely feel a little awkward at first, but trust me, it’s worth trying. Focus on locking your elbows in and keeping them beneath the bar as you squat. This shift in bar placement helps adjust your center of gravity, allowing you to maintain a more upright torso and reducing that folding sensation. It may take some practice, but with time, you’ll get the hang of it. 3. Add Plates Under Your Heels If you struggle with mobility or find it hard to keep your upper body upright while squatting, adding small plates under your heels can help tremendously. Placing 2.5 lb or 5 lb plates under your heels can make squatting feel much more comfortable and help you squat deeper while maintaining an upright posture. Make sure to use plates that have good traction so they won’t slide, and position your heels on the plates as you perform your squat. This adjustment will allow you to cheat mobility just a bit and squat below parallel while still feeling stable and in control. 4. Try Squatting with the Front or Zercher Variations If traditional squats aren’t working for you, consider incorporating some alternative squat variations that encourage an upright torso. Two great options are the front squat and the Zercher squat. Front Squat: With the barbell in front, this squat variation encourages you to stay more upright, targeting the quads and upper back. If you have trouble getting into the front rack position due to wrist flexibility, don’t worry – you can use lifting straps or a cross-arm grip. Zercher Squat: This squat variation is a personal favorite of mine. The bar rests in the crook of your elbows, and it’s fantastic for building your posterior chain (the glutes, hamstrings, and lower back), quads, and even your biceps. The Zercher squat is also a great functional movement, meaning it translates well to everyday activities like picking things up from the floor. 5. Incorporate Unilateral Exercises If you’re really struggling with your squat form, unilateral exercises like barbell split squats, Bulgarian split squats, step-ups, or even assisted single-leg squats can be a game-changer. These movements focus on one leg at a time, reducing the load and allowing you to target your legs and glutes without worrying about the squat form issue. Unilateral exercises can help you build strength and stability without having to worry about whether you’re folding up like a taco during every squat. So there you have it, my long-legged friends! Squatting may not come naturally for us with our unique proportions, but with these tips, you can optimize your form and make squats more comfortable and effective. Whether it's adjusting foot placement, switching up the bar position, adding plates under your heels, trying front squats or Zercher squats, or incorporating unilateral exercises – there are plenty of ways to work around the limitations of our body mechanics. If you have any additional tips or tricks that have worked for you, I’d love to hear them! Drop them in the comments below! Thanks for watching and reading! WEBSITE | https://www.erinstern.com INSTAGRAM | / 2x_ms_olympia PINTEREST | / erinsternfitness FACEBOOK | / erinsternfit TWITTER/X | / erinsternfit BUSINESS CONTACT | [email protected] #squats #longlegs #womensfitness #womenempowerment