Squats

Foundational Movement #1

The squat is a fundamental human movement pattern that involves bending at the hips, knees, and ankles while maintaining a stable spine. The biomechanics of the squat can be broken down into several key phases:

Starting Position: The feet are typically shoulder-width apart, with the toes pointing slightly outward. The spine is held in a neutral position, maintaining the natural curves of the lower back, mid-back, and neck. The core muscles are engaged to stabilize the spine.

Descent Phase: Initiating the squat, the hips move back and down as the knees bend. This movement is primarily driven by the hip flexors and extensors. The trunk leans slightly forward to maintain balance, but excessive forward lean can strain the lower back.

Knee Flexion: As the hips continue to move back and down, the knees flex. The quadriceps muscles (front of the thighs) and the hamstrings (back of the thighs) work together to control the movement.

Depth: The depth of the squat can vary based on an individual's mobility and comfort. The goal is to achieve a range of motion where the hips go below the level of the knees, known as "breaking parallel." However, maintaining proper alignment and avoiding excessive lumbar flexion (rounding of the lower back) is crucial.

Ascent Phase: From the bottom position, the athlete pushes through the heels, engaging the quadriceps, hamstrings, and gluteal muscles to extend the hips and knees simultaneously. The core muscles help stabilize the spine.