MASTER CLASS: Foot position and balance work hand-in-hand in exercise

Katie Hough does the Heel Elevated Squat at Little Rock Racquet Club. (Arkansas Democrat-Gazette/Celia Storey)
Katie Hough does the Heel Elevated Squat at Little Rock Racquet Club. (Arkansas Democrat-Gazette/Celia Storey)

Sometimes, even the most subtle adjustment in posture or foot position can make a dramatic difference in an exercise.

Balance and center of gravity are forever intertwined as key elements in the biomechanics of strength training. Let's dive a little deeper into the biomechanics of foot positioning, which is critical to balance, safety and training quality. This week's exercise will demonstrate the chain reaction that occurs when foot position changes.

When humans stand, foot position is a key factor in our ability to maintain balance. For some, lifting one foot even a few inches off the floor can create so much instability they can't stay upright. Others don't feel comfortable unless their feet are shoulder-width apart.

Foot position is so important for two interrelated reasons. First, the feet provide what's known in the world of biomechanics as one's "base of support." Base of support is the area beneath a person that includes any point of contact made with the supporting surface (in this case, the ground). The wider the base of support, the easier it is to balance.

The second reason to monitor foot position is that center of gravity can change during exercise. As dumbbells, barbells or other forms of resistance are applied to various movements, one's center of gravity moves in response. When center of gravity moves, foot position becomes a critical factor in one's ability to maintain balance and posture throughout an exercise.

As a general rule, I recommend planting the feet directly beneath the hips and just beyond shoulder-width apart. For most exercises, this foot position provides a base of support that's wide enough to maintain balance, but not so wide that biomechanics become awkward and warped. However, there are exceptions to every rule.

In a controlled situation, there are advantages to creating a very small base of support by placing feet closer together. This week's exercise is an example of that. The Heel Elevated Squat not only calls for a narrowed foot position but also standing with the heels higher than the ball of the foot.

1. Position a weight plate (25 pounds or more) flat on the floor.

2. Stand facing away from the weight plate with your heels on top of it and 4 to 5 inches apart. Your toes are on the floor.

3. Squat down slowly until your thighs are almost parallel with the floor -- or as low as you can go comfortably. Your hands can be on your waist or extended out in front of the chest for balance.

4. Press back up slowly until you've reached the starting position.

5. Continue performing these slow, controlled squats for two sets of 12 repetitions.

The modified foot and heel position makes balancing difficult. Also, elevating the heels creates a subtle change in the biomechanics of this movement that places more pressure on the quadriceps than happens during a traditional squat, which emphasizes gluteal muscles.

It's a specialized movement that — in this controlled situation — can improve quadriceps strength and challenge one's balance. Enjoy!

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

[email protected]

Style on 02/24/2020

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