Squat

Purpose of the exercise

Compound strength exercise for the quadriceps, glutes, hamstrings, lower back, core and adductors. Improves overall leg strength, develops lower body mass and strengthens the entire posterior chain. Also effective for improving functional strength, mobility, core stability and for stimulating hormone production (testosterone, growth hormone) through the large muscle mass involved.

Supplies

• Barbell with squat rack (for back/front squats)
• Or: dumbbells, kettlebell (goblet squat)
• Or: body weight only
• Squat rack with safety pins (for heavy barbell squats)
• Sufficient space to squat
• Optional: squat shoes, lifting belt

Starting position

Back squat (most common):

1. Place barbell on squat rack at shoulder height
2. Position yourself under the bar (bar on upper back)
3. Grasp the bar (grip slightly wider than shoulders)
4. Lift the bar from the rack and step backwards
5. Feet shoulder-width apart or slightly wider
6. Toes slightly outwards (10-30 degrees)
7. Keep your chest up, back tight
8. Tighten your core to the max
9. Gaze forward/slightly upwards

Implementation

1. Take a deep breath and tighten your core
2. Start movement by moving hips backwards
3. Bend your knees at the same time
4. Keep your chest up and back neutral
5. Descend until upper legs are at least parallel to the ground
6. Keep your knees in line with your feet
7. Keep your heels on the ground
8. Push explosively back up through your whole foot
9. Stretch your hips and knees at the same time
10. Tighten your buttocks at the top
11. Return to full standing position

Points of interest

• ✓ Keep your back neutral (no rounding or excessive hollowing)
• ✓ Push your knees outwards (in line with feet)
• ✓ Keep your heels on the ground
• ✓ Keep your chest up throughout movement
• ✓ Descend at least to parallel (thighs horizontal)
• ✓ Push through your whole foot (not just toes)
• ✓ Tighten your core to the max
• ✓ Breathe in before sinking, hold, out at the top
• ✗ Avoid rounding your lower back (butt wink when squatting deeply)
• ✗ Don't let your knees fall inwards (valgus)
• ✗ Don't lift your heels
• ✗ Don't lean too far forward
• ✗ Don't come halfway up - full extension
• ✗ Don't look down (neck neutral)

When this exercise?

This exercise is suitable as a main leg exercise for athletes of all levels. Ideal for strength development, hypertrophy and general fitness. Very effective for athletes who need explosive leg strength. Perfect as a basic compound exercise in almost any training programme. Also valuable in late rehabilitation phase after knee injuries to restore functional strength (in consultation with physiotherapist). Suitable as functional exercise for daily activities. For acute knee, hip or back injuries, have assessment first. Start with bodyweight or light load and focus on perfect technique. Squat form is individual - build and mobility differences influence ideal execution.