Why No Two Squats Look the Same

 

No Such Thing as a “Perfect” Squat

As a performance-focused physical therapist, one of the most important principles athletes need to understand for optimizing performance and longevity is this: there is no single “perfect” squat form.

The squat is a fundamental human movement, but the way it looks from person to person can—and should—be very different.

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Anatomy Shapes Your Squat

Why? Because anatomy doesn’t lie. Each athlete brings a unique structure that shapes how their squat will look.

Key factors include:

• Hip socket depth

• Femur length

• Torso proportions

• Ankle mobility

• Pelvic shape

These are not “faults” to be corrected—they’re blueprints that guide us toward the most efficient squat for you.

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Torso and Femur Length

• Long femurs, short torso: Often lean forward more in the squat. Forcing an upright, Olympic-lifter style squat could feel awkward or even painful.

• Shallow hip sockets + great ankle mobility: Might thrive in a narrow stance, upright squat, dropping easily into “ass to grass” depth.

Both are valid squats—just tailored to different bodies.

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Stance Width

• Wider hips or limited ankle dorsiflexion: A wider stance with toes turned slightly out often allows better depth, balance, and control.

• Mobile ankles + shorter legs: A narrower stance may feel strongest and most stable.

Neither stance is “right” or “wrong.” The best stance aligns with your structure, comfort, and training goals.

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The Takeaway

Stop chasing a cookie-cutter squat you saw online or that your training partner uses. Instead, refine a squat style that honors your anatomy.

The “perfect” squat isn’t about copying someone else—it’s about finding the movement pattern that keeps you strong, pain-free, and progressing toward your goals.

 

Written By Dr. Ryan Stakowiak – PT, DPT, XPS | Physio Room