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Why Everyone Can & Should Squat the Same: 101 Truths Dr. Joel Seedman, Ph.D.     If you are a die-hard ATG (ass-to-grass) squatter who believes the ATG squat is the one true squat, STOP now. You need not read any further. There is nothing here for you. If you view strength training primarily as a means to enhance athletic performance and muscle function, have injured yourself squatting ATG, or are willing to consider the possibility that there is an optimal way to squat other than ATG, then read on. My goal in writing this is not to attract more followers, or clients, or to drum up business. I’m simply stating the facts as I’ve observed and experienced them over the past 16 years while pursuing bachelors, masters and doctorate degrees in exercise science and kinesiology, researching the neurophysiological basis of muscle function, and training hundreds of clients of all ages, sizes and shapes, backgrounds, ethnicities, skill, ability and fitness level, from sedentary individuals to weekend warriors, high school, college or pro-athletes, bodybuilders and more, who came to me with or without injuries, and whom I’ve trained for as little as one or two sessions, a few months, a year, or more than 5 years. After all my years of study and training what I found is this: with appropriate instruction (and minimal cueing), every single individual will naturally gravitate to a 90-degree joint angle squat and everyone’s squat will essentially look the same. Read more about proper squat form here. This video features a very small fraction of the many athletes and clients I train performing a wide variety of squats, from barbell back squats to unique front-loaded variations, and reflects the wide variety of populations mentioned above in terms of gender, age (12 – 71 years), ethnicity, training background, presenting injury, and time spent training with me. To that last point, a handful of the clients in the video are clients with whom I literally spent less than 1 minute before filming the clip. And no, that’s not an exaggeration as we have new athletes periodically come through our facility in large group settings and some of these were shot on their first day with very little time under my tutelage. So no, the reason everyone’s squat looks the same is not because I have spent years with each person molding them to my system and forcing them to squat a particular way. Instead, it represents what the human body will naturally gravitate to when given the opportunity. My coaching simply provides that opportunity, nothing more, nothing less. Here’s a bit more about my personal squat journey for those interested. With that said here are 100 + truths about the squat as well as 8 myths and facts that should change your perception of what optimal squat mechanics entail and reasons why everyone’s squat should look the same. (Note: For more information on this topic check out my previous squat article as well as my book MOVEMENT REDEFINED which goes into great detail with hundreds of references). It should also be noted that the aforementioned squat article was written over 3 years ago. While everything in that article still holds true, over those last 3 years I’ve come to realize that the parameters and guidelines for what constitutes proper movement is even more stringent and precise than I had originally understood. With that said I know hold to the 90 degree principle rather than “somewhere between 90 degrees and parallel) as it represents a more precise and accurate parameter for defining optimal squat mechanics.     MYTH There is no such thing as an optimal or correct way to squat as each person will squat differently based on their individual differences and anthropometrics. FACT When we examine and integrate principles of neuromuscular physiology, biomechanics, muscle physiology, osteokinematics, and functional anatomy we find strong support for the notion that there is, in fact, an optimal method of squatting for the human body, particularly under conditions of intense loading and force, that should look almost identical from person to person. TRUTH #1 An optimal squat involves approximately 90-degree joint angles. This is typically 10-30 degrees above parallel. A parallel squat involves approximately 100 to 120-degree joint angles as a thigh position that is parallel to the floor cannot form a 90-degree joint angle with the tibia unless the latter is perfectly vertical and perpendicular to the ground, which is only possible during wall sits or smith machine squats. TRUTH #2 The type of squat and loading position will tend to dictate how close a 90-degree joint angle and parallel squat are to each other. Typically, a 90-degree barbell back squat will be moderately above parallel, whereas a 90-degree front loaded squat will be closer to parallel. Likewise, 90-degree wide stance squats tend to appear closer to parallel than close stance squats simply because the wider position involves a more vertical tibia than the close stance squat where there is greater tibial inclination. With that said, There’s no such thing as a right or wrong stance width, just like there’s no such thing as a right or wrong grip width for the bench press. Some individuals may be find a particular stance width more comfortable based on hip structure while others may intentionally select different widths for various goals. What does stay constant regardless of stance width is joint angles and ROM. TRUTH #3 The optimal squat involves a neutral spine, straight foot alignment, hips set back, weight back on the heels while gripping down with the toes (particularly big toe). There should also be proper alignment, i.e. a fairly straight line, between the feet, ankles, knees, and hips. The hips and knees should bend at approximately the same rate so that by the time they reach the bottom position there is an approximately 90-degree joint angle at both the hips and knees. TRUTH #4 Occasionally, some individuals, particularly those with prior injuries, orthopedic issues, or extreme mobility restrictions, may find their