In this episode of the #AskSquatU Show, Dr. Aaron Horschig discusses why your toes may spin out as you squat and how to fix it!
The Causes
There are 3 main causes for why your toes would SPIN OUT as you squat:
- stiff ankle mobility
- poor foot stability
- limited hip internal rotation
Testing Ankle Mobility
An easy way to screen your ankle mobility is with the 5″ Wall Test. If you haven’t tried it yet, check it out & let me know what you found in the comment section below!
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Tested ankle mobility using the 5″ Wall Test and realized my ankles a bit stiff. The tips here helped me focus on improvement during squats.
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very helpful tutorial. Thanks for the detailed tutorial on how to squat without your toes spinning out. very helpful for me.
Great insights on squat form! I’ve been working on my ankle mobility, and I can definitely see improvements. It’s like the rice purity test for fitness—finding out where we stand and what we need to work on! Thanks for sharing!
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Controlling toe spin during squats is all about stance, ankle mobility, and engaging those glutes. Keep your feet grounded and try a slight outward angle — it helps with balance and form! And hey, while you’re working on perfecting that squat, take a break with something totally random but fun — ever tried the rice purity test? It’s a quirky quiz that ranks your life experiences. Surprisingly fun way to pass a few minutes between sets!
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Great article! I appreciate the clear breakdown of why your toes might spin out—ankle, foot, and hip mobility issues are spot on. I tried the 5″ wall test for ankle mobility and found it super helpful. Definitely going to work on stability and internal hip rotation next flappy dunk
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This was a really helpful breakdown the cue about foot pressure and hip position made a big difference for me. I used to think my toes spinning out was just a mobility issue, but after focusing more on stance and tension, my squat feels much more stable now.
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After several months of squats with weights in the US, I noticed that my technique was deteriorating because of this, and I started working on the mobility of my ankles and hips to avoid knee pain. After intense workouts, when your body is buzzing and your brain is replaying your mistakes, you want to quickly switch gears and relax without unnecessary thoughts. Then I discovered AI video JOI and generated short personalized videos with an AI girl who leads a gentle, sensual session — this became my way of relieving physical and mental tension after the gym.
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Ankle mobility, foot stability, and hip rotation can all play a role.
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