PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION
LUKE BEASLEY, CSCS
A
coach once said that deep squats cure anything. Though
obviously not completely true, squats can do much more
than one would imagine if proper loading and mechanics
are followed. The primary objective of this article is to present
information about the back squat and examine the muscle groups
involved in the exercise to provide tips for effective execution.
A squat is a multi-joint movement that encompasses the entire
body. The muscle groups primarily utilized in the squat—
quadriceps and posterior chain (hamstrings, gluteals, and spinal
erectors) —are some of the largest in the body. The posterior
chain muscle group may be a main contributor to the success of
the squatting movement. Though the posterior chain is a main
contributor, the quadriceps muscles may not be appropriately
utilized when proper form is not followed. Both poor form and
weakness in the posterior chain may lead to overcompensation
of the quadriceps.
However, many may not know how to utilize their entire body in
the back squat. Many lifters may unknowingly deactivate a part
of the body (e.g., upper back or the core) by relaxing when they
should be contracting. Using the entire body increases the amount
of weight lifted while maintaining proper form. Injuries may
also be prevented further if the whole body is used to support
the weight and execute the movement. The back squat may be
beneficial for athletes in every sport since athletic movements
require control and coordination of the entire body. Training
44
the body to use all muscles available will help transfer specific
movements to the field or court.
To utilize the entire body to perform the squat, the core
musculature should receive attention during execution. Without a
strong stable core, one cannot likely increase weight in the squat
without increasing the risk of injury. While the squat increases
core rigidity, it should not be the sole means used to strengthen
the core. Because the squat can be done with high intensity,
increasing the core’s ability to withstand resistance may develop
strength, power, speed, and control. Having a strong core may also
lead to improvements in other areas of athletics and everyday life.
Here are some tips for the beginning position of a back squat:
• Spread the floor apart with your feet. This will activate the
hamstrings and gluteals requiring the production of torque.
Torque is the rotation of an object about an axis. In this
case, the axis is the acetabulofemoral joints (hips) and the
tibiofemoral joint (knees), and the object is the upper and/
or lower body. The primary objective of the hamstrings and
gluteals is to extend the hip. Spreading the floor apart with
your feet forces a slight external rotation in the hip and
pushes the head of the femur to the anterior causing an
extension in the hip joint; thus, this has engaged both the
hamstrings and the gluteals.
NSCA COACH 1.2 | NSCA.COM