The effect of foot position on muscle activation during the

bilateral bodyweight squat

Introduction

The bodyweight squat is prescribed in athletic and rehabilitation settings, where it is
used for both training and evaluation of movement competency. (Almosnino et al.,
2013)

However, many athletes use different techniques when performing a bilateral
bodyweight squat (BBS). The variations in technique range from a different foot
positions to different stance widths, this article will be analysing how different foot
positions can effect muscle activation.

The BBS is an excellent determinant of lower extremity strength and a functional
movement of everyday life by way its replication in activities of daily living such as,
when moving from standing to sitting and from sitting to standing. (Hreljac., A, 2005
& MURRAY et al., 2013)

BBS can cause injury when the incorrect technique is used however when the
correct technique is used the BBS is a great way of improving strength, muscle mass
and muscular endurance of the quadriceps muscle group in addition, the BBS can
improve and maintain knee and ankle joint mobility. (MURRAY et al., 2013; Everett,
2011 & Longazel, 2012)

Weightlifters and Olympic lifters have previously suggested that changes in joint
position can affect the line of pull of the muscles, muscle activation patterns and the
natural length tension relationship of the muscles. (MURRAY et al., 2013)

The aim of this article is to study previous investigations and articles to determine
what effects foot position has on muscle activation during a BBS.


Background

The position at which the foot is placed during a BBS can affect the difficulty, muscle
activation pattern, torque/ power production and the overall movement mechanics
(Biomechanics) of the BBS. (Everett, 2011; MURRAY et al., 2013; Starrett, 2013 &
Han et al., 2013)

Previous investigations and articles have studied foot position when analysing the
BBS.
One investigation analysed four different foot positions, natural, (toes facing forwards
at 90
o
) lateral, (toes pointed outwards to the maximum angle that was comfortable)
medial (the opposite to lateral) and staggered (the right leg was placed toe to heel of
the left foot, while the right leg was the main weight bearing leg and the left leg is the
guiding/support leg). In addition, all of the squats were performed with the legs
placed shoulder width apart. The investigation suggested that across all foot
positions only the staggered foot position reached statistical significance when
compared to all other foot positions for each muscle group and that there is no
significant difference in the muscle activation pattern between the neutral, medial
and lateral foot positions. (MURRAY et al., 2013)

However there are other investigations that suggest there is a significant in muscle
activation patterns when comparing foot positions during a BBS. (Macrum et al.,
2012 & Stountenberg et al., 2005)

Macrum et al., (2012) studied the effect of limiting ankle-dorsiflexion range of motion,
by altering the angle of the subjects ankle during the BBS. Two different conditions
were used in this investigation, one condition was with the feet placed flat on the
floor and the other condition was a 12
o
forefoot angle where the whole foot was
placed on a platform designed to place the subjects ankle in approximately 12 of
dorsiflexion before performing the BBS. In addition, all of the squats were performed
with the legs placed shoulder width apart. The investigation suggested that by
limiting ankle-dorsiflexion range of motion during the BBS task resulted in decreased
EMG activity of the quadriceps musculature and increased activity of the soleus
during the descent phase of the squat. These changes are likely to be as a result of
the changes observed in knee-flexion and ankle dorsiflexion kinematics during the
12 of dorsiflexion condition. (Macrum et al., 2012)

In summary, this study shows that when increasing the angle of dorsiflexion on the
ankle during a BBS it puts more pressure on the soleus and less pressure on the
quadriceps during the eccentric phase of the BBS.

Stountenberg et al., (2005) studied the impact of foot position on EMG activity of the
superficial quadriceps muscles during leg extension. The leg extension utilises the
same muscles involved in a BBS. During this investigation the subjects performed
leg extensions under three different conditions. One condition was with their leg
medially rotated another condition was with their leg laterally rotated and finally with
their leg in a neutral position. This investigation concluded that medial rotation
produced the greatest muscle activation for the Vastus Latealis and Vastus Medialis,
whereas lateral rotation produced the greatest activation in the Rectus Femoris.

In summary, this study show that more emphasis is put on the Vastus Latealis and
Vastus Medialis when the foot is medially rotated whereas when the foot is laterally
rotated more emphasis is put on the Rectus Femoris. These findings are applicable
to athletes or bodybuilders who are seeking to selectively increase either the size or
strength of a specific muscle of the quadriceps group.

There are two recent articles that have also discussed foot position in relation to
squatting and in particular lateral rotation VS natural foot alignment. (Everett, 2011
& Starrett , 2013)

Starrett , (2013) suggests that by an athlete turning their feet out past a certain
angle, the athlete loses the ability to create torque through external rotation of the
hips and that squatting with your toes facing forward reduces potential knee injury
magnitude with a reduced valgus/rotational force applied to the knees.
However Everett, (2011) suggest that squatting with the toes out to a correct degree
(i.e. not excessive rotation to accommodate ankle inflexibility) and with a proper
stance width will not set an athlete up for sudden valgus knee failure, and will in fact
help keep the joints moving through their intended planes of motion safely. In
addition Everett, (2011) suggests that when squatting past a horizontal a lateral foot
position can enhance mobility by way of the feet matching the direction of the thighs
and ensuring the knees are hinging soundly rather than twisting.

Conclusion

In conclusion, only one type of foot position has been entirely suggested to affect the
activation pattern with no evidence supporting the technique and this was the
staggered technique used in the investigation carried out by MURRAY et al., (2013).

Furthermore there is evidence that supports medial, lateral and neutral foot
alignments when performing a BBS, some studies post evidence that there is
significant difference and other studies post evidence that there isnt a significant
difference in muscle activation patterns between the three types of fool alignment.
However, there is more evidence to support the safety of lateral and neutral foot
positions when performing a BBS. Therefor it would be more beneficial to perform
either a lateral or neutral BBS because the muscle activation patterns are similar and
the potential risk of injury is reduced.



















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