Do you struggle with finding the “right” position to squat from in the gym? Maybe you can’t seem to hit proper depth, or maybe you’re not sure if there’s a better way to set up based on your height or body proportions. If you’ve ever felt confused about squat form or wondered why it feels so awkward, you’re not alone.
Today, I’m going to walk you through three simple adjustments that can transform your squat almost immediately. These aren’t changes that require you to get super strong first or have years of experience—they’re small tweaks that you can implement in your very next lifting session.
I’m Dr. Alyssa Olenick, PhD in exercise physiology, and along with my co-coach Corey Davis at The Lyss Method, I’ve worked with hundreds of lifters who’ve struggled with these exact same issues. What we’ve found is that most squat problems aren’t about strength or experience—they’re about finding what works for your unique anatomy.
Key Point: You are absolutely allowed to squat wider than shoulder-width apart if your body needs it. It’s not against the rules. In fact, there are no universal rules when it comes to squat stance because everyone has different anatomy.
I’m 5’1″, Eastern European, and I have hypermobility spectrum disorder, which means my body naturally wants to fold into a deep squat with ease. I can squat comfortably with a very narrow stance. But here’s the thing—that’s MY anatomy. Your anatomy is different, and that’s completely normal.
If you’re particularly tall, have longer femurs, or simply have less range of motion where your ball and socket meet in your hip joint, you might find that a narrow stance makes it nearly impossible to get to depth. You might feel stuck or pinched in your hips. That doesn’t mean you’re doing it wrong—it means you need to adjust your stance.
Here’s What to Try:
As a general rule, if you’re feeling tight or restricted: go wider and point your toes out more. This creates space at the hip for you to drop down. I don’t want you to avoid squatting for three months while you work on mobility routines. Let’s make adjustments that allow you to train NOW while you work on mobility in the background.
Let’s talk about ankle mobility—or more specifically, the lack of it that most people experience. If you find yourself tipping forward onto your toes when you squat, struggling to keep your heels flat on the floor, or unable to maintain an upright torso, elevating your heels might be a game-changer for you.
Important: Using heel elevation is NOT cheating. Despite having excellent range of motion due to hypermobility, I actually prefer to squat in lifting shoes. As a hybrid athlete and runner who’s dealt with Achilles issues, I find that heel elevation allows me to focus on the squat itself without straining my calves or forcing excessive ankle flexion.
| Heel Elevation Option | Notes |
|---|---|
| 2.5-pound plates | Cheapest and most accessible option—I even travel with these |
| Lifting shoes (lifters) | Built-in wedge, allowed in most competitive settings |
| Foam or plastic wedges | Relatively inexpensive, easy to use |
| Slant boards | More stable surface option |
What heel elevation does is create a slight angle from your heel to your toes, which alleviates some of the range of motion demand at your ankle. This allows you to focus on keeping your heels driving through the floor and keeping that force going through your legs, rather than constantly fighting to stay balanced.
Most people benefit from some form of heel elevation, and there’s absolutely nothing wrong with using it long-term if it makes you a better, stronger, safer squatter.
If you don’t know what a low bar squat is, that means you’re doing a high bar squat—and that’s completely normal. Everyone starts with a high bar squat. But here’s the thing: a low bar squat might actually be better suited to your anatomy and movement patterns.
| Position | Bar Placement | Torso Position | Best For |
|---|---|---|---|
| High Bar | On traps (top of upper back) | More upright | Those with good mobility |
| Low Bar | On rear delts (lower on back) | More forward lean | Those who naturally lean forward or struggle staying upright |
Why This Matters: If you naturally squat with a bit of a forward lean, if you struggle to stay upright, or if the bar feels like it’s rolling uncomfortably on your neck during a high bar squat, you might simply be better suited to a low bar position. It allows you to squat in a position that’s more natural to your body.
This is similar to how some people lift better with a conventional deadlift versus a sumo deadlift—neither is inherently better or worse, they just suit different body types and movement patterns.
We see this especially with people who experience “table-topping,” where their hips rise faster than their shoulders during the ascent of the squat. While a small amount of this is normal (even I have it, and I have a pretty solid squat), for some people switching to a low bar position can help create better alignment between hip and shoulder rise.
The cues for a low bar squat are mostly the same as high bar, but there’s more emphasis on driving your back into the bar. It might feel a little awkward the first time you try it, but drop the load, practice the positioning, and see if it feels more natural to you.
Your 3 Actionable Adjustments:
Remember, the squat isn’t just a lower body exercise—it’s also about your upper body and back driving that bar up as you rise. There’s going to be a position where you’re stronger and more efficient, whether that’s with the bar on your traps or lower on your lats. Be open to experimentation.
If you’re new to strength training and want a structured program that teaches you these fundamentals with expert coaching and feedback, check out our Foundations program at The Lyss Method. We specialize in helping beginners build confidence and competence in the gym with evidence-based programming and personalized support.
You can also grab our free lifting calculator to help you figure out your training loads as you dial in your new squat stance.
Now go try these adjustments in your next session and see what happens. Your perfect squat is out there—you just need to find it.
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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