Mastering Squat Mechanics: Barbell Tracking & Femur Length Explained
By Dr. Mo Mommersteeg, Chiropractor
Why Barbell Tracking Matters in the Squat!
Barbell tracking refers to the path the barbell follows throughout the squat. Ideally, the barbell should remain directly over the midfoot from start to finish. This position ensures balance, efficient force production, and reduces unnecessary strain.
When the bar drifts backward: instability, difficulty reaching proper squat depth, and compromised mechanics.
When the bar drifts forward: excessive lower back stress, reduced quadriceps activation, and greater posterior chain strain.
Tips to maintain correct bar path:
Match torso angle to squat variation (high-bar vs. low-bar).
Brace your core for a stable base.
Distribute pressure evenly across heel, midfoot, and forefoot.
Adjust stance width to suit your body type.
The Influence of Femur Length on Squat Technique
One major factor affecting squat mechanics is femur length relative to the torso and tibia. This determines how upright or forward-leaning your squat looks.
Short femurs: Upright torso, easier depth, more quad dominance.
Long femurs: Greater forward lean, more hip flexion, glute and hamstring engagement, challenges with deep squats.
Short vs. Long Femur Squat Mechanics
Long Femurs
Forward torso lean
More hip + posterior chain activation
Difficulty with depth without compensations
Better suited to low-bar squats, wide stance, and mobility work
Short Femurs
Upright torso
Easier depth
Quad-dominant movement
Comfortable with high-bar or front squats
How to Adjust Squat Technique for Your Body Type
Experiment with Bar Placement: High-bar for short femurs, low-bar for long femurs.
Find the Right Stance: Wider stance helps balance for long femurs.
Work on Mobility: Improve ankle dorsiflexion and hip flexion.
Strengthen Posterior Chain: Essential for lifters with longer femurs.
Use Heel Elevation: Weightlifting shoes or heel plates promote a more upright squat.
Clinical Support for Squat Pain & Injury Prevention
At Momentum Health & Chiro Townsville, our chiropractors and rehab specialists analyse your squat mechanics, including weighted barbell squats. We identify problem areas contributing to pain or injury and integrate clinical strategies to:
Reduce pain
Improve squat efficiency
Enhance performance output
Prevent future injury
We don’t replace your lifting coach—we work with you and your training team to keep you moving safely and powerfully.
Squat Smarter, Lift Stronger
Understanding how barbell tracking and femur length affect your squat can help you refine your technique for both performance and injury prevention. Whether you have short or long femurs, the key is to keep the barbell over the midfoot, adjust to your body type, and train with purpose.
