Squat (Push Thru Bar)
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
1-2 Light or Medium Springs
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Engage to press through the heels to return to standing.
Resist load against gravity to squat.
Co-contract with the spinal stabilizers to maintain lumbo-pelvic stabilization when standing.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straighten the knees when coming to standing.
Resist load from gravity to bend the knees in the squat.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Maintain postural alignment of the spine during the entire exercise.
Co-contract with the hip extensors to maintain lumbo-pelvic stabilization when standing.
Other Muscles at Play
Scapular retractors (adductors) and downward rotators keep the shoulder blades drawn together and down so they don't round forward.
Scapular depressors keep the shoulders down away from the ears.
Shoulder extensors keep a downward pressure on the bar to help stabilize the shoulder girdle.
Objectives
Strengthen the hip and knee extensors.
Stabilize the knee joint with clear alignment through flexion and extension.
Challenge the spinal, hip, and shoulder stabilizers to keep the whole body organized throughout the movement.
Focus on breathing to synchronize the movement.