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Squat University offers tips on tibial rotation and safer squats



Dr. Aaron Horschig, DPT at Squat University, wants you to be in perfect squat shape. He’s already covered how to adjust your squat position to suit your anatomy. Now he’s focused on how to correct any shifting or rotating movements that can occur while crouching.

“In today’s video, I’m going to teach you how to correct a problem while crouching, such as shifting weight or twisting while crouching, by focusing on the rotation of the tibia (the amount of rotation in your shins, yours Tibial bone), “he says.

He explains what that means.

“Whenever you set up for your squat and move down, you need a symmetrical rotation of the tibia in order to sit in a good deep squat,”

; he says. “And if you’re limited to how much this tibia can rotate on one side, you’ll switch to the better side.” As you crouch, Horschig explains, the tibia turns inward and tilts to the side.

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It has a simple screen on how to clean up this tibial mobility.

Sit in a chair and keep one leg still as you test how much you can rotate your foot internally. He demonstrates this on his friend Ed, who clearly cannot turn his right leg as much as the left. When Ed squats, he can’t sink as deep into his right side, where he has limited rotation of the tibia, and shifts more onto his left leg. To fix this, Dr. Horschig a correction exercise.

He places a resistance band under the base of Ed’s toes on the side that can’t be rotated. Ed holds the foot steady, puts pressure on the ligament, and drives the knee to the side, causing the tibia to rotate. When his knee goes out, he squeezes his glutes for 10 seconds.

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“In this position, we create the stable foot and ideal rotation of the tibia that we need in a deep, squat, hip-flexed position, and its gluteus lateral muscles hold the integrity in the optimal position we want,” says Dr. Horschy. “People who do this will feel that the glute medius is working hard because it pulls your hip to the side, that abduction of external rotation.”

From there, you can slide your knee forward to adopt a knee-over-toe position, taking advantage of your ankle mobility with proper rotation of the tibia. Hold this down for 10 seconds as well.

After that, double-check how much rotation you have in your tibia. It should get better. From there, you can test it in your crouch as well.

“By improving tibia rotation, your body can sink a little more symmetrically and optimize your squat technique. Often we look at the hips and ankles, but we don’t often think of tibia rotation,” says Dr. Horschy.

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