4 Truths Your Feet Can Tell You About Your Squat Form

For being the part of the body that makes it possible to do just about anything, feet don't get a lot of respect—especially in the gym. They can be full of foot fungus, they're smelly, and sometimes they're downright ugly. But when you want to make sure you're squatting with good form, your bare feet can be the stars of the show.

To the trained eye, foot movement reveals a lot about squatting form. Proper foot positioning decreases knee stress, properly aligns the hips, and promotes spinal health. In contrast, sloppy foot contact will alter the bar path, decrease your one-rep max, and increase your risk of non-traumatic lifting injuries.

It's hard to watch your own feet as you lift. Instead, have a friend videotape your feet as you perform the movement or lift under the watchful gaze of a movement professional. Start by squatting with an unweighted bar. If no faults are evident, add some weight and see if a foot fault reveals itself. Don't keep adding weight to try to force a...

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