Squat: flat foot or incline-foot?

[Leader05]

hey fellows

what's the "effective" way to squat, flat foot or incline-foot? I can do a good number of repetitions on an incline foot rather than on flat. Is that cheating if I want some good results?
please share ur experience...
thanks in advance

[SMCengineer]

If by incline you mean putting something under your heels then I don't think it's cheating, but I've read that's it's bad for your knees.

[Leader05]

That's what I mean. Do u of articles that says it bad for knee in the long run?
Thanks

[doby48]

Both can be beneficial... If you are capable of doing both it would be a good idea to switch them up when you change up your routine as it hits the muscles slightly differently when at an incline. Some people prefer the incline squats as they dont like the feeling in the knees when they do the regular squats and expecially if you have bad knees, the incline is a safter way to do them. Incline squats are done frequently by martial artists as well when incorporating weights.

Incline squats are also done in rehabe for people recovering from conditions such as strokes etc that are unable to do an incline squat because they cant control their knee movement. Many people that have problems controlling their knee movement, the knee will hyperextend too easily when doing regular squts and incline are very useful.

I am a wheelchair user and have seen many people in Physical Therapy work their legs by incline squats and there are great gains seen there. Hopefully some day I will have enough strength to do incline squats again myself!

[l2elapse]

imo incline foot squats are horrible for knees

[l2elapse]

incline puts more stress on the knees

[perfectbeast2001]

From what I have read if you push through with the balls of your feet (you want to push by raising up on your toes)then incline will suit you (as in wearing shoes with a heal). If you push through with the flat of your foot then flats are better. Some advice from Doc Sus would probably be good here!

[BigLittleTim]

I've never put a 2x4 under my heels when squatting, as some guys do, but I always wear my Timberland work-boots on leg day. They have a good, solid heel, and they lace up high on your ankles, giving good support and taking the edge off my knee pain.

When I started working-out in my red-neck gym, back in the day, ALL the guys wore work-boots. At my new fancy-schmancy city gym, they have a policy against wearing them, but the manager gives me a pass if I'm squatting.

-BigLittleTim

[Leader05]

Thanks doby48 for ur insightful and thoughtful and advise. Myself I prefer incline squat than flat foot squat. I try to switch as often as possible but with flat foot I always seem to roll over my toes regardless of sets and reps I did. It is just the balance that seem uninevitable to accomplish, but I'm grateful u and many others said the same results could be achieve from both ...

Both can be beneficial... If you are capable of doing both it would be a good idea to switch them up when you change up your routine as it hits the muscles slightly differently when at an incline. Some people prefer the incline squats as they dont like the feeling in the knees when they do the regular squats and expecially if you have bad knees, the incline is a safter way to do them. Incline squats are done frequently by martial artists as well when incorporating weights.

Incline squats are also done in rehabe for people recovering from conditions such as strokes etc that are unable to do an incline squat because they cant control their knee movement. Many people that have problems controlling their knee movement, the knee will hyperextend too easily when doing regular squts and incline are very useful.

I am a wheelchair user and have seen many people in Physical Therapy work their legs by incline squats and there are great gains seen there. Hopefully some day I will have enough strength to do incline squats again myself!

[theirishhammer]

i think it ***ends on the person and reason, cuz in almost every sport youll be in the ball of your feet when you attack/strike/tackle, i also have tight achilles tendons so i felt wobbly and uncomfortable squating flat footed but the first time i put the wood under my feet, my squat felt more natural and stable, stronger too

[rockinred]

I injured my back a while back when i changed shoes to a flat chuck taylor converse...At least I was attributing it to that... I think I was going to heavy and with a change in shoes I went about it wrong, anyhow, I talked to Doc Sus about various things and this is straight from Doc on his recommendation "... also i squat in chuck taylors all the time, bestshoe for squats since it is flat, the healed shoes will put more stress on your low back, use the chucks, point your toes out and take a stance a little wider he shoulder width if you are a raw squater"

So I am sure a lot is preference, but in a case where you have a suspect back, then use a flat shoe for squatting. Hope this helps... Doc helped me recover ..good luck.