How should I squat?

How Deep Should You Squat to Maximise a Holistic Training Response? Electromyographic, Energetic, Cardiovascular, Hypertrophic and Mechanical Evidence

Muscle activation in the loaded free barbell squat: a brief review.

The purpose of this article was to review a series of studies (n = 18) where muscle activation in the free barbell back squat was measured and discussed. The loaded barbell squat is widely used and central to many strength training programs. It is a functional and safe exercise that is obviously transferable to many movements in sports and life. Hence, a large and growing body of research has b...

A biomechanical comparison of the traditional squat, powerlifting squat, and box squat.

The purpose of this study was to compare the biomechanics of the traditional squat with 2 popular exercise variations commonly referred to as the powerlifting squat and box squat. Twelve male powerlifters performed the exercises with 30, 50, and 70% of their measured 1 repetition maximum (1RM), with instruction to lift the loads as fast as possible. Inverse dynamics and spatial tracking of the ...

Effects of different lifting cadences on ground reaction forces during the squat exercise.

The purpose of this investigation was to determine the effect of different lifting cadences on the ground reaction force (GRF) during the squat exercise. Squats performed with greater acceleration will produce greater inertial forces; however, it is not well understood how different squat cadences affect GRF. The hypotheses were that faster squat cadences would result in greater peak GRF and th...

Lower Extremity Strength and the Range of Motion in Relation to Squat Depth

The purpose of this study was to determine which variables of the range of motion (ROM) and strength of the hip, and ankle are associated with squat depth. In total, 101 healthy subjects (64 males, 37 females) participated in the study. Outcome measures consisted of the ROM of hip flexion, hip internal rotation, external rotation, ankle dorsiflexion with an extended and flexed knee joint, and s...