Squat (exercise)
Encyclopedia
In strength training
, the squat is a compound, full body exercise that trains primarily the muscle
s of the thigh
s, hips and buttocks
, quads (vastus lateralus medialis and intermedius), hamstrings, as well as strengthening the bone
s, ligament
s and insertion of the tendon
s throughout the lower body. Squats are considered a vital exercise for increasing the strength and size
of the legs and buttocks, as well as developing core strength
. Isometrically
, the lower back
, the upper back, the abdominals
, the trunk muscles, the costal muscles, and the shoulder
s and arms are all essential to the exercise and thus are trained when squatting with proper form.
Squats are a competitive lift in powerlifting
.
Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings
Secondary Muscles (Synergists/Stabilizers):
Weights are often used, either in the hand or as a bar braced across the trapezius muscle
or rear deltoid muscle
in the upper back. The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. The squat can continue to a number of depths, but a correct squat should be at least to parallel. Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow. Correctly performed full squats (as demonstrated by olympic lifters in training and nearly all competitive lifters) are much safer on the knees and remove pressure from the lower lumbar region.
As the body descends, the hips and knees undergo flexion
, the ankle dorsiflexes
and muscles around the joint contract eccentrically, reaching maximal contraction at the bottom of the movement while slowing and reversing descent. The muscles around the hips provide the power out of the bottom. If the knees slide forward or cave in then tension is taken from the hamstrings, hindering power on the ascent. Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension
while the ankle plantarflexes
.
Two common errors include descending too rapidly and flexing the torso too far forward. Rapid descent risks being unable to complete the lift or causing injury. This occurs when the descent causes the squatting muscles to relax and tightness at the bottom is lost as a result. Over-flexing the torso greatly increases the forces exerted on the lower back, risking a spinal disc herniation
.
Another error where health of the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking over the toes during the movement this results in twisting/shearing of the joint and unwanted torque affecting the ligaments which can soon result in injury. The knee should always follow the toe. Have your toes slightly pointed out in order to track the knee properly.
can be used to reduce risk of injury and eliminate the need for a spotting
partner. Bar path should be dictated by stabilizing muscular and skeletal anatomy and not by the use of upright fixed supports. The Smith machine
also removes use of the hips from the movement which turns the exercise into something resembling a leg press instead of a true squat. Other equipment used can include a weight lifting belt to support the torso and boards to wedge beneath the ankle
s to improve stability and allow a deeper squat (some shoes also have wooden wedges built into the sole to mimic this). Heel wedges and related equipment are discouraged by some as they are thought to worsen form over the long term. However, weightlifting shoes generally have an elevated, incompressible sole which has a similar effect as a wedge. The barbell can also be cushioned with a special padded sleeve used if the weight becomes uncomfortable for the lifter.
and knee
s. As a result, many trainers suggest that the standard Olympic bar
squat be modified in various ways, including the box squat and the Zercher squat. Others, however, continue to advocate the squat as one of the best exercises for building muscle and strength. Some coaches maintain that incomplete squats (those terminating above parallel) are both less effective and more likely to cause injury than a full squat (terminating with hips at or below knee level).
Strength training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...
, the squat is a compound, full body exercise that trains primarily the muscle
Muscle
Muscle is a contractile tissue of animals and is derived from the mesodermal layer of embryonic germ cells. Muscle cells contain contractile filaments that move past each other and change the size of the cell. They are classified as skeletal, cardiac, or smooth muscles. Their function is to...
s of the thigh
Thigh
In humans the thigh is the area between the pelvis and the knee. Anatomically, it is part of the lower limb.The single bone in the thigh is called the femur...
s, hips and buttocks
Gluteal muscles
The gluteal muscles are the three muscles that make up the buttocks: the gluteus maximus muscle, gluteus medius muscle and gluteus minimus muscle.-The gluteal muscles:...
, quads (vastus lateralus medialis and intermedius), hamstrings, as well as strengthening the bone
Bone
Bones are rigid organs that constitute part of the endoskeleton of vertebrates. They support, and protect the various organs of the body, produce red and white blood cells and store minerals. Bone tissue is a type of dense connective tissue...
s, ligament
Ligament
In anatomy, the term ligament is used to denote any of three types of structures. Most commonly, it refers to fibrous tissue that connects bones to other bones and is also known as articular ligament, articular larua, fibrous ligament, or true ligament.Ligament can also refer to:* Peritoneal...
s and insertion of the tendon
Tendon
A tendon is a tough band of fibrous connective tissue that usually connects muscle to bone and is capable of withstanding tension. Tendons are similar to ligaments and fasciae as they are all made of collagen except that ligaments join one bone to another bone, and fasciae connect muscles to other...
s throughout the lower body. Squats are considered a vital exercise for increasing the strength and size
Muscle hypertrophy
Muscle hypertrophy is an increase in the size of muscle cells. It differs from muscle hyperplasia, which is the formation of new muscle cells.-Hypertrophy stimuli:A range of stimuli can increase the volume of muscle cells...
of the legs and buttocks, as well as developing core strength
Core stability
Core stability relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm and its ability to stabilise the body during movement. The main muscles involved include the transversus abdominus, the internal and external obliques, the quadratus lumborum and...
. Isometrically
Isometric exercise
Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction...
, the lower back
Human back
The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface opposite to the chest, its height being defined by the vertebral column and its breadth being supported by the ribcage and shoulders...
, the upper back, the abdominals
Rectus abdominis muscle
The rectus abdominis muscle, also known as the "six pack", is a paired muscle running vertically on each side of the anterior wall of the human abdomen . There are two parallel muscles, separated by a midline band of connective tissue called the linea alba...
, the trunk muscles, the costal muscles, and the shoulder
Shoulder
The human shoulder is made up of three bones: the clavicle , the scapula , and the humerus as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder make up the shoulder joints. The major joint of the shoulder is the glenohumeral joint, which...
s and arms are all essential to the exercise and thus are trained when squatting with proper form.
Squats are a competitive lift in powerlifting
Powerlifting
Powerlifting is a strength sport. It resembles the sport of Olympic weightlifting, as both disciplines involve lifting weights in three attempts. Powerlifting evolved from a sport known as 'odd lifts' which followed the same three attempt format but used a wide variety of events akin to Strongman...
.
Muscles engaged
Primary Muscles:Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings
Secondary Muscles (Synergists/Stabilizers):
- Transverse Abdominus, Gluteus medius/minimus (Abductors), Adductors, Soleus, Gastrocnemius, Erector SpinaeErector spinaeThe Erector spinæ is a muscle group of the back in humans and animals. It is also known as sacrospinalis in older texts. A more modern term is extensor spinae, though this is not in widespread use. The name of the muscle is pronounced e-rec-tor speen-aye, or e-rec-tor spinae-ee.It is really not...
Form
The movement begins from a standing position.Weights are often used, either in the hand or as a bar braced across the trapezius muscle
Trapezius muscle
In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula...
or rear deltoid muscle
Deltoid muscle
In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
in the upper back. The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. The squat can continue to a number of depths, but a correct squat should be at least to parallel. Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow. Correctly performed full squats (as demonstrated by olympic lifters in training and nearly all competitive lifters) are much safer on the knees and remove pressure from the lower lumbar region.
As the body descends, the hips and knees undergo flexion
Flexion
In anatomy, flexion is a position that is made possible by the joint angle decreasing. The skeletal and muscular systems work together to move the joint into a "flexed" position. For example the elbow is flexed when the hand is brought closer to the shoulder...
, the ankle dorsiflexes
Dorsiflexion
Dorsiflexion is the movement which decreases the angle between the dorsum of the foot and the leg, so that the toes are brought closer to the shin. The movement moving in opposite directions is called plantarflexion...
and muscles around the joint contract eccentrically, reaching maximal contraction at the bottom of the movement while slowing and reversing descent. The muscles around the hips provide the power out of the bottom. If the knees slide forward or cave in then tension is taken from the hamstrings, hindering power on the ascent. Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension
Extension (kinesiology)
In kinesiology, extension is a movement of a joint that results in increased angle between two bones or body surfaces at a joint. Extension usually results in straightening of the bones or body surfaces involved. For example, extension is produced by extending the flexed elbow. Straightening of...
while the ankle plantarflexes
Plantarflexion
Plantarflexion is the movement which increases the approximate 90 degree angle between the front part of the foot and the shin, as when depressing an automobile pedal...
.
Two common errors include descending too rapidly and flexing the torso too far forward. Rapid descent risks being unable to complete the lift or causing injury. This occurs when the descent causes the squatting muscles to relax and tightness at the bottom is lost as a result. Over-flexing the torso greatly increases the forces exerted on the lower back, risking a spinal disc herniation
Spinal disc herniation
A spinal disc herniation , informally and misleadingly called a "slipped disc", is a medical condition affecting the spine due to trauma, lifting injuries, or idiopathic, in which a tear in the outer, fibrous ring of an intervertebral disc allows the soft, central portion A spinal disc herniation...
.
Another error where health of the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking over the toes during the movement this results in twisting/shearing of the joint and unwanted torque affecting the ligaments which can soon result in injury. The knee should always follow the toe. Have your toes slightly pointed out in order to track the knee properly.
Equipment
Various types of equipment can be used to assist with squats. A power cagePower cage
A power cage is an item of weight training equipment designed to allow for a safe free-weight workout using a barbell without the movement restrictions imposed by equipment such as the Smith machine...
can be used to reduce risk of injury and eliminate the need for a spotting
Spotting (weight training)
Spotting, in weight or resistance training, is the act of supporting another person during a particular exercise, with an emphasis on allowing the participant to lift or push more than he could normally do safely....
partner. Bar path should be dictated by stabilizing muscular and skeletal anatomy and not by the use of upright fixed supports. The Smith machine
Smith machine
The Smith machine is a piece of equipment used in weight training. It consists of a barbell that is fixed within steel rails, allowing only vertical movement. New variations allow a small amount of forward and backward movement. A Smith machine often includes a weight rack in the base to help...
also removes use of the hips from the movement which turns the exercise into something resembling a leg press instead of a true squat. Other equipment used can include a weight lifting belt to support the torso and boards to wedge beneath the ankle
Ankle
The ankle joint is formed where the foot and the leg meet. The ankle, or talocrural joint, is a synovial hinge joint that connects the distal ends of the tibia and fibula in the lower limb with the proximal end of the talus bone in the foot...
s to improve stability and allow a deeper squat (some shoes also have wooden wedges built into the sole to mimic this). Heel wedges and related equipment are discouraged by some as they are thought to worsen form over the long term. However, weightlifting shoes generally have an elevated, incompressible sole which has a similar effect as a wedge. The barbell can also be cushioned with a special padded sleeve used if the weight becomes uncomfortable for the lifter.
World records
- The world record by weight for any squat of any form is currently held by Brett Conwill (USA)
- The heaviest Raw Squat (No Additional equipment except Knee wraps) is held by Brett Conwill (USA). http://www.powerliftingwatch.com/records/raw/world
- The world record for sumo squats (with no weights) performed in one hour is 7,000, held by Brett Conwill.
Variants
The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):- Back squat – the bar is held on the back of the body at the base of the neck or lower across the upper back. In powerliftingPowerliftingPowerlifting is a strength sport. It resembles the sport of Olympic weightlifting, as both disciplines involve lifting weights in three attempts. Powerlifting evolved from a sport known as 'odd lifts' which followed the same three attempt format but used a wide variety of events akin to Strongman...
the barbell is often held in a lower position in order to create a lever advantage, while in weightlifting it is often held in a higher position which produces a posture closer to that of the clean and jerkClean and jerkThe clean and jerk is one of the two Olympic weightlifting events .The clean portion of the lift refers to the lifter explosively pulling the weight from the floor to a racked position across deltoids and clavicles...
. These variations are called low bar and high bar, respectively. - Front squat – the weight (usually a barbell) is held in front of the body across the clavicleClavicleIn human anatomy, the clavicle or collar bone is a long bone of short length that serves as a strut between the scapula and the sternum. It is the only long bone in body that lies horizontally...
s and deltoidDeltoid muscleIn human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
s in either a cleanClean and jerkThe clean and jerk is one of the two Olympic weightlifting events .The clean portion of the lift refers to the lifter explosively pulling the weight from the floor to a racked position across deltoids and clavicles...
grip, as is used in weightliftingWeight trainingWeight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
, or with the arms crossed and hands placed on top of the barbell. - Zercher squat – the bar is held in the crooks of the arms, on the inside of the elbow.
- Overhead squat – a barbell is held overhead in a wide-arm snatchSnatch (weightlifting)The snatch is one of the two olympic weightlifting events .The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage at which point the barbell is flipped overhead...
grip; however, it is also possible to use a closer grip if flexibility allows. - Trap bar squat – a trap barTrap barThe trap bar is an implement used in weight training. It is an assemblage of bars welded into a shape which lies flat in a plane, consisting of:...
is held with hands at the sides. Also called a trap bar deadlift. - Hack squat – a barbell is held in the hands just behind the legs; invented by early 1900s professional wrestler Georg HackenschmidtGeorg HackenschmidtGeorg Karl Julius Hackenschmidt was an early 20th-century Estonian strongman and professional wrestler, and the first free-style heavyweight champion of the world. He launched his professional career in Russia and lived most of his life in London, England, where he gained the nickname of 'The...
. This is also called a rear deadliftDeadliftThe deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical powerlifting exercises, along with the squat and bench press.-Overview:...
. - Sissy squat – a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards; sometimes done with a plate held on the chest and one arm holding onto a chair or beam for support.
- Split squat – an assisted one-legged squat where the non-lifting leg is rested on the ground a few 'steps' behind the lifter, as if it were a static lunge.
- Bulgarian squat – performed much like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.
- Hindu squat – done without weight where the heels are raised and body weight is placed on the toes; the knees track far past the toes.
- Jump squat – a plyometricsPlyometricsPlyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises...
exercise where the squatter jumps off the floor at the top of the lift. - Bodyweight squat – done with no weight or barbell, often at higher repetitions than other variants.
- Box squat – at the bottom of the motion the squatter will sit down on a bench or other type of support then rise again. The box squat is commonly utilized by power lifters to train the squat. Pausing on the box creates additional stimulus in the hips and glutes. Some people believe this form of isometric training allows for greater gains in the squat opposed compared to a traditional Olympic style squat, while others contend that the increased spinal loading creates more opportunity for injury.
- Pistol or pistol squat – a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. Sometimes dumbbells or kettlebells are added for resistance. (aka single leg squat).
- Belt squat – is an exercise performed the same as other squat variations except the weight is attached to a hip belt i.e. a dip belt
- Face the wall squat – performed with or without weights. It is primarily to strength the vertebrae tissues. In the Chinese variant (面壁蹲墙) weights are not used. Toes, knees and nose line up almost touching the wall. Advanced forms include shoeless, wrists crossed behind the back, and fists in front of forehead, all performed with toes and knees closed and touching the wall.
Injury considerations
Although the squat has long been a basic element of weight training, it has in recent years been the subject of considerable controversy. Some trainers allege that squats are associated with injuries to the lumbar spineLumbar vertebrae
The lumbar vertebrae are the largest segments of the movable part of the vertebral column, and are characterized by the absence of the foramen transversarium within the transverse process, and by the absence of facets on the sides of the body...
and knee
Knee
The knee joint joins the thigh with the leg and consists of two articulations: one between the fibula and tibia, and one between the femur and patella. It is the largest joint in the human body and is very complicated. The knee is a mobile trocho-ginglymus , which permits flexion and extension as...
s. As a result, many trainers suggest that the standard Olympic bar
Barbell
A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from to although bars above 7' in length are used primarily by powerlifters and aren't commonplace...
squat be modified in various ways, including the box squat and the Zercher squat. Others, however, continue to advocate the squat as one of the best exercises for building muscle and strength. Some coaches maintain that incomplete squats (those terminating above parallel) are both less effective and more likely to cause injury than a full squat (terminating with hips at or below knee level).