Squat

Squat

The squat is one of the most universal exercises that you can do in the gym. It is done by males and females and works out the entire legs, the core, back, and glutes. During the squat is essential to maintain normal curvature of the spine to avoid injury. In this analysis I will break the squat down into three phases Stance, followed by the down Phase, and up phase.

Stance 

Directions:

• Position your body under a safety rack and slowly lift and rest the bar onto your shoulders making sure the bar is off your neck (use support if necessary like towel, cushion, etc.)
• Grasp the bar with your palms facing forward about 10-15 cm outside of your shoulders
• Position your feet slightly wider than shoulder width apart, feet flat on the floor with your toes pointed out at approximately 30 degrees
• Keep your chin up and eyes focused straight ahead
• Maintain a flat back position throughout the move with an arch at the base of the spine. The abdominals should be tightened along with the spinal extensors to support the spine in both phases of the exercise

For the joint and Muscle action for this phase I will break down the upper body which will remain constant throughout the lift.

Shoulder Joint- 

 Horizontal Abduction and outward rotation using shoulder joint adductors of the pectoralis major, posterior deltoid, latissimus dorsi, teres major, and Subscapularis

Isometric.

Shoulder girdle-

Adduction using the rhomboids and middle trapezius

Isometric

Radioulnar Joint-

Pronation using pronator teres, pronator quadratus, and brachioradialis

Isometric

Elbow- 

Flexion using the elbow flexors of the biceps brachii, brachialis, brachioradialis

Concentric

Wrist extension

Fingers Flexed

Using extensor digitorum, extensor indicis, extensor digiti minimi, externsor pollicis

Down Phase

Directions:

• From this starting position, inhale deeply and begin to lower your hips in a controlled manner towards the ground as if sitting in a low chair
• Aim for a position where the top of your thighs are slightly lower than parallel
• Avoid any excessive forward lean of the trunk during the descent

Joint and Muscle Action of lower body

Joint	Action	Contraction	Muscle Group	Specific Muscles
Hip joint	Flexion	Eccentric	Hip Joint Extensors	gluteus maximus, semimembranosus, semitendinosus and the biceps femoris
Knee Joint	Flexion	Eccentric	Knee Joint Extensors	rectus femoris, vastus medialis, vastus intermedius and the vastus lateralis
Ankle Joint	Dorsi Flexion	Eccentric	Ankle Joint Plantar Flexors	gastrocnemius, soleus, tibialis posterior, flexor hallucis longus, flexor digitorum, peroneus longus and the peroneus brevis

Up Phase

Directions:

• From this squat position start a powerful drive and accelerate back to return positon Straighten your hips, knees and ankles back towards the starting position
• Shoulders, knees and hips should be aligned over the ankle
• Keep your heels firmly planted on the floor

Joint and Muscle actions of lower body

Joint	Action	Contraction	Muscle Group	Specific Muscles
Hip joint	Extension	Concentric	Hip Joint Extensors	gluteus maximus, semimembranosus, semitendinosus and the biceps femoris
Knee Joint	Extension	Concentric	Knee Joint Extensors	rectus femoris, vastus medialis, vastus intermedius and the vastus lateralis
Ankle Joint	Plantar Flexion	Concentric	Ankle Joint Plantar Flexors	gastrocnemius, soleus, tibialis posterior, flexor hallucis longus, flexor digitorum, peroneus longus and the peroneus brevis

                                        


Tips, Alternatives, and drills
Their are a few things to remember when doing squats. First and most importantly make sure to stretch. This could mean jogging or just doing stretches to work the hamstring, groin, and knee. Another important piece of advice is not to over exert yourself, especially on the first set. If you do go to heavy weight make sure to work your way up to avoid injury. The last thing to remember is to keep your head up, abs tight, and feet firmly on the floor.

Alternatives:

¨Front squat- Holding bar in front of you.

¨Hack squat- Holding bar behind you down by waist

¨Hack squat machine

¨Squat machine

 

Drills to strengthen Squat 

Two exercises that I find very beneficial to increasing squat maxes are lunges and leg press. 

A video of a proper lunge can be found here: http://www.youtube.com/watch?v=m_RYVmpWDq4

A video of a proper leg Press can be found here: leg Press