Squat (exercise)
The primary agonist muscles used during the squat are the quadriceps femoris, the adductor magnus, and the gluteus maximus.
[3] 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.
Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension while the ankle plantarflexes.
Over-flexing the torso greatly increases the forces exerted on the lower back, risking a spinal disc herniation.
An additional common error is the raising of heels off the floor, which reduces the contribution of the gluteus muscles.
By putting the bar on a track, the Smith machine reduces the role of hip movement in the squat and in this sense resembles a leg press.
Heel wedges and related equipment are discouraged by some as they are thought to worsen form over the long term.
[5] Chains and thick elastic bands can be attached to either end of the barbell in order to vary resistance at different phases of the movement.
[35] Although insulin-like growth factor 1 (IGF-1) is not raised acutely by squat exercise, resistance-trained men and women have higher resting IGF-1.
[35] The squat has been used in clinical settings to strengthen lower body musculature with little or no harm after joint-related injury.
[36] Young people may benefit by enhanced athletic performance and reduced injury as they mature, and movement competency can ensure independent living in the elderly.
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.
[38] Squats can be used for some rehabilitative activities because they hone stability without excessive compression on the tibiofemoral joint and anterior cruciate ligament.
[citation needed] Another study shows that decline squats at angles higher than 16 degrees may not be beneficial for the knee and fail to decrease calf tension.
[41] Lastly, drop-sets are an intense workout done at the end of a set which runs until failure and continues with a lower weight without rest.
