Hello! I have asked a similar question in the past regarding the squat stance. in 2021 I lifted 200kg with a very narrow squat stance. Since then, I have tried to stand wider because I think I heard that you recruit more muscles with a wider stance, ergo you can lift more. I haven’t come close to lifting 200kg since switching to a wide leg stance. My training since has been around 150-180kg. What I really want confirmation of is, should I just deal with standing narrower, or am I missing out on potential strength by standing narrow. I understand that if I stand narrower I can potentially lift more kilos and therefore stimulate more muscle growth. Should I just stand narrow or keep trying a wider leg position? Do you have any thoughts on this?
Hi Erik,
I do not think that a wider (or narrower) stance recruits more (or less) muscle mass. Rather, both recruit a similar amount of muscle mass, though the stance width produces different joint angles (ankle, knee, and hip) and muscle lengths that, alongside bar placement, depth, squat styIe, and the individual’s characteristics (anatomy, training history, etc.) result in varying efficiencies in the squat.
In short, maximizing efficiency at a given point in time in a lifter’s career requires consideration of stance width, toe angle, bar placement, depth, and more.
In your case, you have not been able to match previous performance with the narrower stance despite an extended training time (> 1 year), which is evidence that your squat efficiency is not as great as it was with the other stance provided you’re going to same depth.
If you want to lift the most weight, I’d be on board with adjusting your technique and, potentially, your squat stance width.
-Jordan