This occurs when a person bends their knee, bringing their heel closer to their thigh or butt.Īnkle Dorsiflexion: Flexion at the ankle in which the top of the foot (dorsal) is brought closer towards the shin. Knee Flexion: Decreasing the angle between the lower leg (tibia, fibula) and femur. This occurs from a standing position when a person elevates their knee toward their abdomen (femoral-on-pelvic hip rotation) or when bending forward from the trunk, as if touching their toes (pelvic-on-femoral rotation). Hip Flexion: Decreasing the angle between the femur (thigh) and pelvis. Experienced individuals or athletes seeking to improve 1RM can use these variations once properly instructed and have displayed adequate physical capabilities. While from a biomechanical perspective this variation enables the lifter to complete the exercise with higher loads because range of motion is reduced, it may not be the safest variation on articulating joint surfaces for beginning exercisers who have no desire for improving their 1RM. This posture reduces the amount of hip and knee flexion and ankle dorsiflexion needed to reach full depth. It is important to note variations of the squat exercise exist to maximize 1 repetition maximum (1RM) potential, such as using an excessively wide stance with a toe out posture. Instead, we will discuss the safest variation of the squat exercise for a fitness enthusiast seeking to improve technique and minimize faulty movement patterns and potential injury. We will not discuss the squat as it relates to performance, such as powerlifting. There are several variations of the squat exercise including the bodyweight squat, barbell back squat, barbell front squat, dumbbell squat, sumo squat, split squat, box squat, plie squat, squat jump, overhead squat, and single-leg squat, to name a few.įor the sake of this article we will discuss the barbell back squat from a fitness perspective. There is ample evidence describing its use for improving lower body muscular endurance, strength and power (Clark, Lambert & Hunter, 2012 Folland & Williams, 2007 Marques et al., 2015 Soriano, Jiménez-Reyes, Rhea, & Marín, 2015). The squat is one of the most debated exercises in the fitness and sports community, but it is hard to argue its effectiveness. Provide exercise technique recommendations for fitness enthusiasts wishing to perform the squat exercise. Identify common faulty movement patterns during the squat exercise.ģ. Comprehend the movement requirements, joint actions, and involved musculature of the squat exercise.Ģ. Rather, the purpose of this article is to provide an overview of the movement requirements, involved musculature, common technique errors, and recommendations to maximize safety and performance.Ī lot of these principles are covered in the Corrective Exercise Course.ġ. It does not discuss the squat as it relates to performance such as competing in powerlifting or Olympic Weightlifting. This article discusses the traditional barbell back squat from a fitness perspective. There is ample evidence describing its use for improving lower body muscular endurance, strength, muscle size, and power. The squat is arguably the most popular exercise used by athletes and fitness enthusiasts alike, and for good reason.
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