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 Back: Even distribution; working quadriceps and hamstrings
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.
Leg press: feet high
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 short lunge emphasizes the Quadriceps.
A long lunge emphasizes the Gluteus Maximus