Femur Length and Squat Mechanics:
Have you ever wondered why some people sink into a squat with ease and maintain a near-perfect upright torso, while others tend to tilt forward no matter how hard they try? A key player behind this difference could be your femur length! In this article, we’ll explore how to calculate femur length as a percentage of your overall height, why it matters for squatting, and provide some top tips for improving mobility and technique—especially for those of us with longer femurs. Let’s dive in! ⚙️
Calculating Femur Length as a Percentage of Height
To find your femur length percentage, simply measure the length of your femur and divide by your total height, then multiply by 100.
Femur percentage=(Femur length/Height)×100
For example, my femur length is 49 cm and my height is 158 cm:
(49/158)×100≈31%
So, in my case the femur accounts for around 31% of overall height. Generally, a figure above 26–28% is considered a relatively long femur, so if you’re around or above that mark, you’ve got some squat strategy to consider! 🤔
Why Femur Length Matters in the Squat
When you squat, the length of your femurs influences your centre of gravity and torso angle. If you have longer femurs, you’ll likely need more forward lean to keep the bar balanced over your midfoot. This lean tends to shift the emphasis more towards the posterior chain (glutes and hamstrings), often referred to as a hip-dominant squat.
On the other hand, people with shorter femurs may manage a more upright posture, placing more emphasis on the quads, otherwise known as a quad-dominant squat.
Neither approach is inherently better; it’s more about understanding your body’s mechanics and finding a squat style that suits your proportions while staying safe and comfortable. However, if you do have long femurs, you may find yourself battling to stay upright when squatting—and that’s where some technique tweaks and mobility work can come to the rescue! ⚖️
Techniques for a More Upright Squat
Wider Stance A slightly wider stance can help accommodate long femurs by reducing the depth of hip flexion needed. Experiment with different widths to find the sweet spot where you can maintain a more upright torso.
Elevated Heels. Weightlifting shoes or small heel wedges can improve ankle dorsiflexion. Increasing ankle flexibility reduces the need for your hips to shift backward, allowing you to stay more upright.
Front Squats. If staying upright is the goal, front squats are fantastic because the barbell’s position encourages a vertical torso. Although front squats can be more demanding on your core, they can help you groove a more upright posture.
High-Bar vs. Low-Bar Back Squat A high-bar back squat tends to be more upright, making it a good choice for those with long femurs who are trying to limit forward lean. A low-bar squat typically caters to more forward lean, which might be beneficial if you’re comfortable with a hip-dominant style. Try both and see which feels more natural for you.
Mobility Matters: Top Tips for Long-Femured Lifters
Staying upright isn’t just about technique—it’s also about mobility. Here are some drills and stretches to consider:
Ankle Mobility Drills 🦶Poor ankle dorsiflexion can force you to compensate by leaning forward. Work on eccentric calf raises and stretches like knee-to-wall drills:
Knee-to-Wall Drill: Face a wall with one foot forward, gently push your knee towards the wall without lifting your heel. This improves range of motion in the ankle.
Hip Flexor and Adductor StretchesTight hip flexors or adductors can limit how deep and upright you can squat. Incorporate:
Kneeling Hip Flexor Stretch: Kneel with one leg behind you, gently push your hips forward.
Cossack Squats: Shift side to side in a wide stance to open up the adductors.
Thoracic Spine Mobility A tight upper back can cause forward rounding in the squat. Thoracic spine extensions such as thread the needle and wall slides can help.
Glute Activation 🍑Before squatting, activate your glutes with banded lateral walks or glute bridges. Proper glute engagement can stabilise the pelvis and reduce overarching or rounding of the back.
Embrace Your Proportions
Ultimately, knowing your femur length and how it affects your squat is about working smarter, not harder. Don’t fight your body’s mechanics—use them to your advantage! Whether you squat more upright or with a forward lean, proper form, controlled tempo, and consistent mobility work will lead to improvements over time.
If you do have relatively long femurs (around 30% or more of your height), experiment with different squat variations, practise your mobility drills, and take the time to dial in your stance and bar position. A bit of trial and error goes a long way in finding the perfect squat style for you. ✅
Remember: focusing on technique, mobility, and consistency will bring you the gains you seek, no matter how long your femurs may be!
Happy squatting! 🏋️♀️✨.
Next blog up, short femurs!
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