THE SQUAT
Move down until the thighs are almost past parallel to the floor. Extend the knees and the hips until the legs are straight. Repeat this motion.
Joint Actions
- Knee Extension
- Hip Extension
- Ankle Plantar flexion
Target areas
Legs
Bottom
Target Muscles/Prime movers
- Quadriceps
- Gluteus Maximus
- Gastrocnemius
Attachments of Target Muscles
Rectus femoris: Iliac crest to Tibia via patella
Vastus Lateralis: Femur to Tibia via patella
Vastus Intermedius: Femur to Tibia via patella
Vastus Medialis: Femur to Tibia via patella
Gluteus Maximus: Ilia crest, sacrum and coccyx to Femur and iliotibial band
Gluteus Medius: Ilium to Femur
Gluteus Minimus: Ilium to Femur
Gastrocnemius: Femur to Calcaneus
Assistant muscles
- Hip flexors
- Hamstrings
- Soleus
Stabilisers
- Hip adductors
- Hip abductors
- Core Muscles
Main focus of exercise
Working the quadriceps and hamstrings
Different types of squats
- Barbell squats
- Maintain head forward, back straight and feet flat on the floor; identical distribution of weight through front of the foot and heel.
- Knees should aim in a similar direction as feet all the way through movement.
- Hip and ankle flexibility is significant for safety and execution in this movement. Stress placed on the knee and lower back.
Barbell squat on Front: Main focus of exercise on quadriceps
- Dumbell squats
- Stand with dumbbells gripped to the side.
- Maintain head forward, back straight, chest elevated, arms directly to sides, and feet flat on the floor; equal distribution of weight through forefoot and heel.
- Knees should face in the same direction as feet during the movement.
- 45 degree Leg press
- Take a seat on machine with back on cushioned back support.
- Position feet on platform. Extend hips and knees.
- Free lever and grip handles to sides.
- Let platform down by flexing hips and knees until hips are entirely flexed. Return by extending knees and hips. Repeat.
Main focus is on Hamstrings and Gluteus muscles
Secondary focus on Quadriceps
Leg press: feet low
Main focus is on Quadriceps and Calves
Secondary focus on Hamstrings
- Barbell lunge
- Lunge to the front with first leg. Place heal then forefoot.
- Lower down the body by flexing knee and hip of front leg until knee of rear leg is almost touching the floor.
- Go back to original stationary position by powerfully extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.
- Keep the torso erect throughout lunge; flexible hip flexors are important. The leading knee must point same direction as foot during the lunge.
A long lunge emphasizes the Gluteus Maximus
References ExRx.net. Exercise prescription on the Net. Squat Analysis. Safety squat. Exercise Instruction
