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Revision as of 16:26, 30 November 2005

The squat is a lower-body exercise in weight training, which is also used as a lift in powerlifting. The main emphasis is on the quadriceps muscle group, and on the glutes (buttocks), but it also involves the hamstrings, the calves and the lower back. The squat is often called "the king of exercises" because it "is capable of inducing more and faster muscle growth than any other exercise" (Dr. Fred Hatfield).

The squat is performed by squatting down with a weight held across the upper back, and then standing up straight again. Proper technique is critical, otherwise serious injuries can occur. The back must be kept straight—not rounded—otherwise excess strain will be placed on the lower back. Lifting belts are often used to help support the lower back.

Experts are divided on how squats can be done safely. Some believe the squat must not go too deep, i.e. beyond the point where the thighs are parallel to the floor, otherwise excess strain will be placed on the knees. Others believe that thighs actually touching calves is acceptable, provided the knees do not travel farther forward than the toes. Still others believe that the knees may travel slightly past the toes. It does seem well agreed upon that the knees should not travel more than a few inches beyond the toes.

Under no circumstances should the individual "bounce" at the bottom of the squat.

The feet should be flat on the floor, with even distribution of weight between the heel and the ball of the foot. Individuals without sufficient ankle flexibility may try putting a board beneath the heels, but this is considered risky because it further increases the strain on the knees.

Heavy Barbell squats are best performed in the presence of one or more spotters, who can safely return the barbell to the squat rack at the end of the set if the weight trainer is unable to do so.

The squat has a number of variants, which include:

• The barbell squat.
• The Smith machine squat.
• In the hack squat, the barbell is held just behind the legs.
• The pistol squat, a freestanding one-legged squat where the non-lifting leg is held straight ahead.
• The split squat, an assisted one-legged squat where the non-lifting leg is placed, at the ankle, on a knee-high platform behind the lifter.
• In the overhead squat, the barbell is held overhead at full extension in a wide-arm snatch grip.
• In the front squat, the weight is held across the upper chest.
• The dumbbell squat, with dumbbells either positioned in parallel near the shoulders, or hanging at the sides.

Individuals who find that they cannot safely perform the squat are advised to try the leg press instead.

External Links

• Squat Analysis - Discussion of squat safety in favor of "deep" squats and knees slightly past toes.
• 1-Rep Maximum Lift Calculator

• Weight training