![Kniebeuge](https://upload.wikimedia.org/wikipedia/commons/6/6a/Kniebeuge.jpg)
A squat is a
strength exercise
Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training te ...
in which the trainee lowers their hips from a standing position and then stands back up. During the descent and
knee
In humans and other primates, the knee joins the thigh with the leg and consists of two joints: one between the femur and tibia (tibiofemoral joint), and one between the femur and patella (patellofemoral joint). It is the largest joint in the hu ...
joints
flex
Flex or FLEX may refer to:
Computing
* Flex (language), developed by Alan Kay
* FLEX (operating system), a single-tasking operating system for the Motorola 6800
* FlexOS, an operating system developed by Digital Research
* FLEX (protocol), a comm ...
while the ankle joint
dorsiflexes; conversely the hip and knee joints
extend
Extension, extend or extended may refer to:
Mathematics
Logic or set theory
* Axiom of extensionality
* Extensible cardinal
* Extension (model theory)
* Extension (predicate logic), the set of tuples of values that satisfy the predicate
* Ex ...
and the ankle joint
plantarflexes when standing up. Squats also help your hip muscles
Squats are considered a vital exercise for increasing the strength and
size
Size in general is the Magnitude (mathematics), magnitude or dimensions of a thing. More specifically, ''geometrical size'' (or ''spatial size'') can refer to linear dimensions (length, width, height, diameter, perimeter), area, or volume ...
of the lower body muscles as well as developing
core strength
In kinesiology, core stability refers to a person's ability to stabilize their core (all parts of the body which are not limbs). Stability, in this context, should be considered as an ability to control the position and movement of the core. Th ...
. The primary
agonist
An agonist is a chemical that activates a receptor to produce a biological response. Receptors are cellular proteins whose activation causes the cell to modify what it is currently doing. In contrast, an antagonist blocks the action of the ago ...
muscles used during the squat are the
quadriceps femoris
The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...
, the
adductor magnus Adductor may refer to:
* One of the anatomical terms of motion
* Adductor muscle (disambiguation)
* Adductor canal
The adductor canal, also known as the subsartorial canal or Hunter’s canal, is an aponeurotic tunnel in the middle third of the th ...
, and the
gluteus maximus
The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in the human ...
.
The squat also
isometrically uses the
erector spinae
The erector spinae ( ) or spinal erectors is a set of muscles that straighten and rotate the back. The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or sittin ...
and the
abdominal
The abdomen (colloquially called the belly, tummy, midriff, tucky or stomach) is the part of the body between the thorax (chest) and pelvis, in humans and in other vertebrates. The abdomen is the front part of the abdominal segment of the torso. ...
muscles, among others.
The squat is one of the three lifts in the strength sport of
powerlifting
Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effor ...
, together with the
deadlift
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, ...
and the
bench press
The bench press, or chest press, is a weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Although the bench press is a full-body exercise, the muscles primarily used are the pectorali ...
. It is also considered a staple exercise in many popular recreational exercise programs.
Form
![Squat](https://upload.wikimedia.org/wikipedia/commons/4/46/Squat.png)
The squat begins from a standing position. Weight is often added and is typically in the form of a loaded
barbell
A barbell is a piece of exercise equipment used in weight training, bodybuilding, weightlifting, powerlifting and strongman, consisting of a long bar, usually with weights attached at each end.
Barbells range in length from to above , althou ...
.
Dumbbell
The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand.
History
The forerunner of the dumbbell, halteres, were used in ancient Greece as lifting w ...
s and
kettlebell
In weight training, a kettlebell is a cast-iron or cast-steel ball with a handle attached to the top (resembling a cannonball with a handle). It is used to perform many types of exercises, including ballistic exercises that combine cardi ...
s may also be used. When a barbell is used, it may be braced across the upper
trapezius
The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the ...
muscle, which is termed a ''high bar squat'', or held lower across the back and rear deltoids, termed a ''low bar squat''.
Wherever the bar is positioned on the back, various torso bracing actions are taken to ensure that it does not come into direct contact with the spine as this can lead to discomfort and injury. This can be a problem for new squatters who squat in a ''high bar'' style as they may not have enough muscle mass to form a cushion for the bar and prevent it from applying pressure directly to their spine. A barbell pad can be used to help alleviate pressure or a ''low bar'' style can be used. The squatting 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.
Squats can be performed to varying depths. The competition standard is for the crease of the hip (top surface of the leg at the hip joint) to fall below the top of the knee; this is colloquially known as "parallel" depth. Although it may be confusing, many other definitions for "parallel" depth abound, none of which represents the standard in organized
powerlifting
Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effor ...
. From shallowest to deepest, these other standards are: bottom of
hamstring
In human anatomy, a hamstring () is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are susceptible to injury.
In quadrupeds, ...
parallel to the ground; the
hip joint
In vertebrate anatomy, hip (or "coxa"Latin ''coxa'' was used by Celsus in the sense "hip", but by Pliny the Elder in the sense "hip bone" (Diab, p 77) in medical terminology) refers to either an anatomical region or a joint.
The hip region is ...
itself below the top of the knee, or
femur
The femur (; ), or thigh bone, is the proximal bone of the hindlimb in tetrapod vertebrates. The head of the femur articulates with the acetabulum in the pelvic bone forming the hip joint, while the distal part of the femur articulates with ...
parallel to the floor; and the top of the upper thigh (i.e., top of the
quadriceps
The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...
) below the top of the knee. Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow.
[ Some authorities caution against ]deep squat
Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent. In contrast, sitting involves taking the weight of the body, at least in part, on the buttocks against the ground or a horizontal object. ...
s; though the forces on the ACL and PCL decrease at high flexion, compressive forces on the menisci and articular cartilages in the knee peak at these same high angles. This makes the relative safety of deep versus shallow squats difficult to determine.
As the body descends, the hips and knees undergo flexion
Motion, the process of movement, is described using specific anatomical terms. Motion includes movement of organs, joints, limbs, and specific sections of the body. The terminology used describes this motion according to its direction relative ...
, the ankle extends ( 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
Extension, extend or extended may refer to:
Mathematics
Logic or set theory
* Axiom of extensionality
* Extensible cardinal
* Extension (model theory)
* Extension (predicate logic), the set of tuples of values that satisfy the predicate
* E ...
while the ankle plantarflexes.[
Common errors of squat form 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 is an injury to the cushioning and connective tissue between vertebrae, usually caused by excessive strain or trauma to the spine. It may result in back pain, pain or sensation in different parts of the body, and physical ...
.[ Another error is when the knee is not aligned with the direction of the toes, entering a valgus position, which can adversely stress the knee joint. An additional common error is the raising of heels off the floor, which reduces the contribution of the gluteus muscles.]
Muscles used
Agonist muscles
* Quadriceps femoris
The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...
* Gluteus maximus
The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in the human ...
* Adductor magnus Adductor may refer to:
* One of the anatomical terms of motion
* Adductor muscle (disambiguation)
* Adductor canal
The adductor canal, also known as the subsartorial canal or Hunter’s canal, is an aponeurotic tunnel in the middle third of the th ...
* Soleus
In humans and some other mammals, the soleus is a powerful muscle in the back part of the lower leg (the calf). It runs from just below the knee to the heel, and is involved in standing and walking. It is closely connected to the gastrocnemius mu ...
Stabilizing muscles
* Erector spinae
The erector spinae ( ) or spinal erectors is a set of muscles that straighten and rotate the back. The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or sittin ...
* Rectus abdominis
The rectus abdominis muscle, ( la, straight abdominal) also known as the "abdominal muscle" or simply the "abs", is a paired straight muscle. It is a paired muscle, separated by a midline band of connective tissue called the linea alba. It exte ...
* Internal
Internal may refer to:
*Internality as a concept in behavioural economics
*Neijia, internal styles of Chinese martial arts
*Neigong or "internal skills", a type of exercise in meditation associated with Daoism
*''Internal (album)'' by Safia, 2016
...
and external
External may refer to:
* External (mathematics), a concept in abstract algebra
* Externality
In economics, an externality or external cost is an indirect cost or benefit to an uninvolved third party that arises as an effect of another party' ...
obliques
* Hamstrings
In human anatomy, a hamstring () is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are susceptible to injury.
In quadrupe ...
* Gluteus medius
The gluteus medius, one of the three gluteal muscles, is a broad, thick, radiating muscle. It is situated on the outer surface of the pelvis.
Its posterior third is covered by the gluteus maximus, its anterior two-thirds by the gluteal aponeu ...
and minimus
The Minimus books are a series of school textbooks, written by Barbara Bell, illustrated by Dr. Helen Forte, and published by the Cambridge University Press, designed to help children of primary school age to learn Latin. The books espouse some of ...
* Gastrocnemius
The gastrocnemius muscle (plural ''gastrocnemii'') is a superficial two-headed muscle that is in the back part of the lower leg of humans. It runs from its two heads just above the knee to the heel, a three joint muscle (knee, ankle and subtalar ...
Equipment
Various types of equipment can be used to perform squats.
A power cage
A power rack (also known as a power cage, squat cage or squat rack) is a piece of weight training equipment that functions as a mechanical spotter for free weight barbell exercises without the movement restrictions imposed by equipment such as t ...
can be used to reduce risk of injury and eliminate the need for a spotting partner. By putting the bar on a track, the Smith machine
The Smith machine is a weight machine used for weight training. It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement. Some Smith machines have the barbell counterbalanced. The machine can be us ...
reduces the role of hip movement in the squat and in this sense resembles a leg press
The leg press is a compound weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term ''leg press machine'' refers to the apparatus used to perform this exercise. The leg press can be ...
.[ Cornacchia, pp]
121
125
The monolift rack allows an athlete to perform a squat without having to take a couple of steps back with weight on as opposed to conventional racks. Not many powerlifting federations allow monolift in competitions (WPO, GPC, IPO).
Other equipment used can include a weight lifting belt
Weight training is a common type of strength training for developing the strength, size of skeletal muscles and maintenance of strength.Keogh, Justin W, and Paul W Winwood. “Report for: The Epidemiology of Injuries Across the Weight-Trai ...
to support the torso and boards to wedge beneath the ankle
The ankle, or the talocrural region, or the jumping bone (informal) is the area where the foot and the leg meet. The ankle includes three joints: the ankle joint proper or talocrural joint, the subtalar joint, and the inferior tibiofibular join ...
s to improve stability and allow a deeper squat ( weightlifting shoes also have wooden wedges built into the sole to achieve the same effect). Wrist straps are another piece of recommended equipment; they support the wrist and help to keep it in a straightened position. They should be wrapped around the wrist, above and below the joint, thus limiting movement of the joint. Heel wedges and related equipment are discouraged by some as they are thought to worsen form over the long term. The barbell can also be cushioned with a special padded sleeve, called a barbell pad. This helps to reduce pressure from the steel barbell on the back.
Chains
A chain is a serial assembly of connected pieces, called links, typically made of metal, with an overall character similar to that of a rope in that it is flexible and curved in compression but linear, rigid, and load-bearing in tension. A c ...
and thick elastic bands can be attached to either end of the barbell in order to vary resistance at different phases of the movement. This may be done to increase resistance in the stronger upper phase of the movement in order to better meet a person's 1RM for that phase. Bands can also be used to reduce resistance in the lower weaker phase by being hung from a power rack and the barbell being increasingly supported by them as it is lowered. This can help someone to overcome a 'sticking' point. A squat performed using these techniques is called a variable resistance squat.
Variants
The squat has a number of variants, some of which can be combined:
Barbell
*Back squat – the bar is held on the back of the body upon the upper trapezius muscle, near to the base of the neck. Alternatively, it may be held lower across the upper back and rear deltoids. In powerlifting
Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effor ...
the barbell is often held in a lower position in order to create a lever advantage, while in weightlifting
Weightlifting generally refers to activities in which people lift Weight training#Equipment, weights, often in the form of dumbbells or barbells. People lift various kinds of weights for a variety of different reasons. These may include various t ...
it is often held in a higher position which produces a posture closer to that of the clean and jerk
The clean and jerk is a composite of two weightlifting movements, most often performed with a barbell: the clean and the jerk. During the ''clean'', the lifter moves the barbell from the floor to a racked position across the deltoids, without res ...
. These variations are called low bar (or powerlifting squat) and high bar (or Olympic squat), respectively.
**Sumo squat – A variation of the back squat where the feet are placed slightly wider than shoulder width apart and the feet pointed outwards.
**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 powerlifters to train the squat.
*Front squat – the barbell is held in front of the body across the clavicle
The clavicle, or collarbone, is a slender, S-shaped long bone approximately 6 inches (15 cm) long that serves as a strut between the shoulder blade and the sternum (breastbone). There are two clavicles, one on the left and one on the rig ...
s and deltoids in either a clean grip, as is used in weightlifting
Weightlifting generally refers to activities in which people lift Weight training#Equipment, weights, often in the form of dumbbells or barbells. People lift various kinds of weights for a variety of different reasons. These may include various t ...
, or with the arms crossed and hands placed on top of the barbell. In addition to the muscles used in the back squat, the front squat also uses muscles of the upper back such as the trapezius
The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the ...
to support the bar.
*Hack squat – the barbell is held in the hands just behind the legs; this exercise was first known as Hacke (heel) in Germany
Germany,, officially the Federal Republic of Germany, is a country in Central Europe. It is the second most populous country in Europe after Russia, and the most populous member state of the European Union. Germany is situated betwe ...
. According to European strength sports expert and Germanist Emmanuel Legeard this name was derived from the original form of the exercise where the heels were joined. The hack squat was thus a squat performed the way Prussian soldiers used to click their heels ("Hacken zusammen"). The hack squat was popularized in the English-speaking countries
The following is a list of English-speaking population by country, including information on both native speakers and second-language speakers.
List
* The European Union is a supranational union composed of 27 member states. The total Engl ...
by early 1900s wrestler, George Hackenschmidt
Georg Karl Julius Hackenschmidt ( – 19 February 1968) was an early 20th-century Estonian strongman, professional wrestler, author, and sports philosopher who is recognized as professional wrestling's first world heavyweight champion.
Hacke ...
. It is also called a ''rear deadlift
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, ...
''. It is different from the hack squat performed with the use of a squat machine.
*Overhead squat – the barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if balance allows.
*Zercher squat – the barbell is held in the crooks of the arms, on the inside of the elbow. One method of performing this is to deadlift the barbell, hold it against the thighs, squat into the lower portion of the squat, and then hold the bar on the thighs as you position the crook of your arm under the bar and then stand up. This sequence is reversed once the desired number of repetitions has been performed. Named after Ed Zercher, a 1930s strongman
In the 19th century, the term strongman referred to an exhibitor of strength or similar circus performers who performed feats of strength. More recently, strength athletics, also known as strongman competitions, have grown in popularity. These ...
.
*Deep knee bend on toes - it is similar to a normal back squat only the lifter is positioned on their forefeet and toes, with their heels raised, throughout the repetition. Usually, the weight used is not more than moderate in comparison to a flat footed, heavy back squat.
*Loaded squat jump - the barbell is positioned similarly to a back squat. The exerciser squats down, before moving upwards into a jump, and then landing in approximately the same position. The loaded squat jump is a form of loaded plyometric exercise used to increase explosive power. Variations of this exercise may involve the use of a trap bar or dumbbells.
*Variable resistance squat - In keeping with variable resistance training in general, a variable resistance squat involves altering the resistance during the movement in order that it better matches, in percentage terms, the respective 1RM for each strength phase the person is moving through i.e. more resistance in the higher stronger phase and less in the weaker lower phase e.g. 60 kg in the lower phase and 90 kg in the higher phase. Such an alteration of resistance can be achieved by the use of heavy chains which are attached to either end of the barbell. The chains are gradually lifted from the floor as the barbell is raised and vice versa when it is lowered. Thick elastic bands which are more stretched in the higher phase and less stretched in the lower phase can also be used. Combining heavier partial reps with lighter full reps can also help to train the stronger and weaker phases of the movement so the percentage of 1RM lifted for each phase respectively is more similar. Training with variable resistance squats is a technique used to increase speed and explosive power.
*Partial rep - Partial rep squats only move through a partial range of movement (PROM) when compared with full squats which move through a full range of movement (FROM). PROM for a squat usually means the higher stronger phase of a squat’s strength phase sequence (strength curve), but may also refer to just squatting for the lower weaker phase. When partial squats are used to strengthen the higher ROM this usually involves significantly increasing the weight in comparison to the weight used for a full squat. The percentage lifted of the stronger higher phase’s 1RM can therefore be increased and not limited by the requirement to move through the weaker lower range of movement e.g. a person lifts 100% of his 1RM for the higher stronger phase which is 150kg. If he did a full squat he would only have been able to do about 66% of his stronger phases 1RM because his 1RM for a full squat, including the weaker lower phase, is 100 kg. Training with heavier partial squats can help to improve general strength and power. It can also be more beneficial for sports and athletics as that ROM is more likely to be required in those activities i.e. it is rare to need to perform a full squat in sport, whereas partial squatting happens frequently. Partial squatting with a heavier weight than a full squat allows for can also help to improve a person’s 1RM for a full squat. When partial squatting only the lower phase this is usually to strengthen that relatively weak phase of the lift in order to overcome a sticking point i.e. a point a person gets ‘stuck’ at and finds it difficult to progress past. It is commonly recommended that partial squats are best used in conjunction with full squats.
Lunge
*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 split squat – performed similarly to a split squat, but the foot of the non-lifting leg is rested on a platform behind the lifter.
Other
*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
Weighted clothing are garments that have heavy materials incorporated into them, to add weight to various parts of the body, usually as part of resistance training. The effect is achieved through attaching weighted pieces to the body (or to other ...
*Goblet squat – a squat performed while holding a kettlebell
In weight training, a kettlebell is a cast-iron or cast-steel ball with a handle attached to the top (resembling a cannonball with a handle). It is used to perform many types of exercises, including ballistic exercises that combine cardi ...
next to one's chest and abdomen with both hands.
*Smith squat – a squat using a Smith machine
The Smith machine is a weight machine used for weight training. It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement. Some Smith machines have the barbell counterbalanced. The machine can be us ...
.
* Machine hack squat – using a squat machine.
*Trap bar squat – a trap bar
The trap bar (also referred to as the hex bar) is an implement used in weight training. It is an assemblage of bars bent into an angle, then welded into a shape which lies flat in a plane, consisting of:
# A barstock welded into a hexagonal or dia ...
is held in the hands while squats are performed. More commonly referred to as "trap bar deadlifts."
*Monolift squat – a squat using a monolift rack.
*Anderson squat - (aka Pin Squat, Bottoms Up Squat) starting the squat from the bottom position.
*Safety squat - a squat performed using a ''safety squat bar'' which has a camber in the middle, two handles, and padding. The use of a safety squat bar may help to reduce the risk of causing or aggravating an injury.
Body-weight
*Body-weight or air squat – done with no weight or barbell, often at higher repetitions than other variants.
*Overhead squat – a non-weight bearing variation of the squat exercise, with the hands facing each other overhead, biceps aligned with the ears, and feet hip-width apart. This exercise is a predictor of total-body flexibility, mobility, and possible lower body dysfunction.
*Hindu squat – also called a baithak, or a deep knee bend on toes. It is performed without additional weight, and body weight placed on the forefeet and toes with the heels raised throughout; during the movement the knees track far past the toes. The baithak was a staple exercise of ancient Indian wrestlers. It was also used by Bruce Lee
Bruce Lee (; born Lee Jun-fan, ; November 27, 1940 – July 20, 1973) was a Hong Kong and American martial artist and actor. He was the founder of Jeet Kune Do, a hybrid martial arts philosophy drawing from different combat disciplines that ...
in his training regime. It may also be performed with the hands resting on an upturned club
Club may refer to:
Arts, entertainment, and media
* ''Club'' (magazine)
* Club, a ''Yie Ar Kung-Fu'' character
* Clubs (suit), a suit of playing cards
* Club music
* "Club", by Kelsea Ballerini from the album ''kelsea''
Brands and enterprises
...
or the back of a chair.
*Jump squat – a plyometrics
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extensi ...
exercise where the squatter engages in a rapid eccentric contraction and jumps forcefully off the floor at the top of the range of motion.
*Basic single leg squat - the person stands with one foot on the ground and the other foot raised. They bend their standing leg and move downwards. Their raised leg moves behind them with the knee coming close to the heel of the grounded foot. Due to the extra effort required to balance, one legged squats can help to additionally improve a person's sense of balance. As with other forms of one legged exercise performed alternately, they can also help to mitigate against an excessive strength variation between the legs, as both legs are made to perform the same level of work e.g. in a two legged squat a person's right leg may do 55% of the work and their left leg 45%, which may result in an excessively uneven level of strength developing. By switching between using the right leg and left leg in one legged squats, a person can better ensure that each leg is doing the same level of work i.e. the right or left leg does 100% of the work for each respective one legged squat.
*Pistol squat – a bodyweight single leg squat done to full depth, while the other leg is extended off the floor and positioned somewhere in front. Sometimes dumbbells, kettlebells or medicine balls
A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball whose diameter is about a shoulder-width, (approx. ), often used for rehabilitation and strength training. The medicine ball also serves an im ...
are added for resistance. Pistol squats may be performed with the foot flat on the floor or with the heel raised.
*Shrimp squat – also called the ''flamingo squat'', a version of the pistols squat where instead of extending the non-working leg out in front, it is bent and placed behind the working leg while squatting, perhaps held behind in a hand. Shrimp squats may be performed with the foot flat on the floor or with the heel raised.
*Jockey squat - a half-squat, performed by being balanced on the forefeet throughout the repetition, with fingertips touching across the chest. This squat can be performed quickly and in high repetitions.
*Sissy squat – the knees travel over the toes, stretching the quadriceps and the body leans backwards. Can be done in a special sissy squat machine, and can also be weighted.
*Sumo Squat - also known as ''Plie Squat'', in this variation legs are wider than shoulder width.
Injury considerations
Although the squat has long been a basic element of weight training, it has not been without controversy over its safety.
Some trainers claim that squats are associated with injuries to the lumbar spine
The lumbar vertebrae are, in human anatomy, the five vertebrae between the rib cage and the pelvis. They are the largest segments of the vertebral column and are characterized by the absence of the foramen transversarium within the transverse p ...
and knee
In humans and other primates, the knee joins the thigh with the leg and consists of two joints: one between the femur and tibia (tibiofemoral joint), and one between the femur and patella (patellofemoral joint). It is the largest joint in the hu ...
s.[ Cornacchia, p]
120
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
Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent. In contrast, sitting involves taking the weight of the body, at least in part, on the buttocks against the ground or a horizontal object. ...
(terminating with hips at or below knee level).
A 2013 review concluded that deep squats performed with proper technique do not lead to increased rates of degenerative knee injuries and are an effective exercise. The same review also concluded that shallower squats may lead to degeneration in the lumbar spine and knees in the long-term.
Squats used in physical therapy
Squats can be used for some rehabilitative activities because they hone stability without excessive compression on the tibiofemoral joint and anterior cruciate ligament.
Deeper squats are associated with higher compressive loads on patellofemoral joint and it is possible that people who suffer from pain in this joint cannot squat at increased depths. For some knee rehabilitation activities, patients might feel more comfortable with knee flexion between 0 and 50 degrees because it places less force compared to deeper depths. Another study shows that decline squats at angles higher than 16 degrees may not be beneficial for the knee and fails to decrease calf tension. Other studies have indicated that the best squat to hone quadriceps, without inflaming the patellofemoral joint, occurs between 0 and 50 degrees.
Combining single-limb squats and decline angles have been used to rehabilitate knee extensors. Conducting squats at a declined angle allows the knee to flex despite possible pain or lack of mobilization in the ankle. If therapists are looking to focus on the knee during squats, one study shows that doing single-limb squats at a 16-degree decline angle has the greatest activation of the knee extensors without placing excessive pressure on the ankles. This same study also found that a 24-degree decline angle can be used to strengthen ankles and knee extensors.
Different Sets For Squats
Forced repetitions are used when training until failure. They are completed by completing an additional 2-4 reps (assisted) at the end of the set. Partial repetitions are also used in order to maintain a constant period of tension in order to promote hypertrophy. Lastly, drop-sets are an intense workout done in at the end of a set which runs until failure and continues with a lower weight without rest.
World records
Men
* Equipped squat, with a multi-ply squat suit and knee wraps - by Nathan Baptist in 2021 at Utah, United States.
* Raw squat with knee wraps - by Vlad Alhazov in 2018.
* Raw squat without knee wraps (sleeves only) - by Ray Orlando Williams
Ray Orlando Williams (born 1986) is an American powerlifter, who currently holds the world record for the heaviest drug-tested, raw
Raw is an adjective usually describing:
* Raw materials, basic materials from which products are manufactured o ...
in 2019, at the Arnold Classic in Columbus, Ohio
Columbus () is the state capital and the most populous city in the U.S. state of Ohio. With a 2020 census population of 905,748, it is the 14th-most populous city in the U.S., the second-most populous city in the Midwest, after Chicago, and t ...
.
* Cement block squat - by Bill Kazmaier
William Kazmaier (born December 30, 1953) is an American former world champion powerlifter, world champion strongman and professional wrestler. During the 1970s and 1980s, he set numerous powerlifti ...
in 1981, at the World's Strongest Man.
* T-bar squat - by JF Caron
Jean-François Caron (born June 29, 1982) is a Canadian strongman and powerlifter from Les Hauteurs, Quebec, Canada.
Powerlifting
Caron holds a world record in the deadlift for the WPA Powerlifting organization. Caron deadlifted on March 14, ...
in 2022, at the Arnold Classic in Columbus, Ohio
Columbus () is the state capital and the most populous city in the U.S. state of Ohio. With a 2020 census population of 905,748, it is the 14th-most populous city in the U.S., the second-most populous city in the Midwest, after Chicago, and t ...
.
* Steinborn squat - by Martins Licis in 2019, at the Arnold Classic in Columbus, Ohio
Columbus () is the state capital and the most populous city in the U.S. state of Ohio. With a 2020 census population of 905,748, it is the 14th-most populous city in the U.S., the second-most populous city in the Midwest, after Chicago, and t ...
.
* Most squats with by who squatted it for 15 repetitions in 2014.
* Most squats with by Tom Platz
Thomas Steven Platz is an American retired professional bodybuilder. He was known for his leg development, which in his prime measured over 30 inches, earning him the nickname The Quadfather.
Platz was part of Vince McMahon's short-lived World Bo ...
who squatted it for 23 repetitions in 1993.
* Most squats with by Hafþór Júlíus Björnsson
Hafþór Júlíus Björnsson (; transliterated as Hafthor in English, born 26 November 1988), is an Icelandic professional strongman, who is widely regarded as one of the greatest strength athletes of all time. He is the first and only person t ...
who squatted it for 29 repetitions in 2018.
* Most bodyweight squats performed in one minute is 72 by Andre Turan in 2012.
* Most bodyweight pistol squats performed in one minute is 52 by William Rauhaus in 2016 at Bad Aibling, Germany.
* Most bodyweight squats performed in one hour is 4,708 by Paddy Doyle
Paddy Doyle is an English athlete. The 2009 edition of the Guinness Book of World Records recognised him as "The World Fitness Endurance Champion".
Personal history
Doyle was a member of the British Parachute Regiment
The Parachute Reg ...
in 2007.
* Most bodyweight squats performed in one day is 25,000 by Joe Reverdes in 2020.
Women
* Equipped squat, with a multi-ply squat suit - by Becca Swanson in 2005.
* Raw squat with knee wraps - by April Mathis in 2017 at Gulfcoast, Florida
Florida is a state located in the Southeastern region of the United States. Florida is bordered to the west by the Gulf of Mexico, to the northwest by Alabama, to the north by Georgia, to the east by the Bahamas and Atlantic Ocean, and to ...
.
* Raw squat without knee wraps - by April Mathis in 2011 at Southern States, Florida
Florida is a state located in the Southeastern region of the United States. Florida is bordered to the west by the Gulf of Mexico, to the northwest by Alabama, to the north by Georgia, to the east by the Bahamas and Atlantic Ocean, and to ...
.
* Most squats with by Maria Strik who squatted it for 29 repetitions in 2013.
* Most bodyweight sumo squats in one hour is 5,135 by Thienna Ho in 2007.
See also
*Squatting position
Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent. In contrast, sitting involves taking the weight of the body, at least in part, on the buttocks against the ground or a horizontal object. ...
Notes
References
Bibliography
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Powerlifting
Weight training exercises
Bodyweight exercises
Physical exercise
Squatting position
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