Squats (Roll Up Bar)
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Resist gravity to squat down with control.
Engage deeper to straighten the legs back to standing.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Resist gravity to squat down with control.
Engage deeper to straighten the legs back to standing.
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Maintain lumbo-pelvic and trunk stabilization throughout the entire exercise so the back doesn't arch and the hips don't tuck.
Other Muscles at Play
Scapular adductors (retraction) keep the shoulders from rounding forward.
Scapular depressors keep the shoulders down away from the ears.
Elbow flexors bend the elbows and maintain flexion during the squat.
Dorsiflexors flex the feet to keep the weight in the heels.
Objectives
Builds coordinated strength between the quadriceps and glutes to support smooth knee flexion and extension.
Enhances trunk control and deep core awareness throughout the squat pattern.
Allows the pelvic floor to naturally open and release when lowering fully to the mat.
Focus on breathing to synchronize the movement.