Form Squat (exercise)

a deep squat

the movement begins standing position. weights used, either in hand (dumbbells or kettlebells) or bar braced across trapezius muscle or rear deltoid muscle in upper back. movement initiated moving hips , bending knees , hips lower torso , accompanying weight, returning upright position.

squats can performed varying depths. competition standard crease of hip (top surface of leg @ hip joint) fall below top of knee; colloquially known parallel depth. confusingly, many other definitions parallel depth abound, none of represents standard in organized powerlifting. shallowest deepest, these other standards are: bottom of hamstring parallel ground; hip joint below top of knee, or femur parallel floor; , top of upper thigh (i.e., top of quadriceps) below top of knee.

squatting below parallel qualifies squat deep while squatting above qualifies shallow. authorities caution against deep squats; though forces on acl , pcl decrease @ high flexion, compressive forces on menisci , articular cartilages in knee peak @ these same high angles. makes relative safety of deep versus shallow squats difficult determine.

as body gradually descends, hips , knees undergo flexion, ankle extends ( dorsiflexes ) , muscles around joint contract eccentrically, reaching maximal contraction @ bottom of movement while slowing , reversing descent. muscles around hips provide power out of bottom. if knees slide forward or cave in tension taken hamstrings, hindering power on ascent. returning vertical contracts muscles concentrically, , hips , knees undergo extension while ankle plantarflexes. in weight bearing squat, heels should maintain contact floor throughout movement. weight shifting forward on toes, , off heels creates unnecessary stress on knee joint. added stress may lead inflammation or other overuse injuries.

two common errors include descending rapidly , flexing torso far forward. rapid descent risks being unable complete lift or causing injury. occurs when descent causes squatting muscles relax , tightness @ bottom lost result. over-flexing torso increases forces exerted on lower back, risking spinal disc herniation.

another error health of knee joint concerned when knee not aligned direction of toes. if knee not tracking on toes during movement results in twisting/shearing of joint , unwanted torque affecting ligaments can result in injury. knee should follow toe. have toes pointed out in order track knee properly.