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In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. Despite their popularity, squats have frequently resulted in injuries to the lumbar spine and knees, requiring modification from the standard squat with an olympic bar, with multiple variants now used.^[1]

Squats are also a competitive lift in powerlifting.

[edit] Form

The movement begins from a standing position with the feet roughly shoulder-width apart and toes pointed outward. Weights are often used, either in the hand or as a bar braced across the trapezius muscle in the upper back.^[2] The movement involves bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. The squat can continue to a number of depths; the deeper the squat, the greater the training effect but also the greater the risk of injury. Quarter squats do not bring the thighs parallel to the ground, while parallel squats do. Most training occurs between a parallel and a quarter squat, but depends on training level, skill, and purpose of the exercise. Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow.^[2]

As the body descends, the hips and knees undergo flexion, the ankle dorsiflexes and muscles around the joint contract eccentrically, reaching maximal contraction at the bottom of the movement while slowing and reversing descent. The muscles around the ankle work to provide stability. Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension while the ankle plantarflexes.^[2]

Two common errors include descending too rapidly and flexing the torso too far forward. Rapid descent risks being unable to complete the lift or causing injury. Over-flexing the torso greatly increases the forces exerted on the lower back, risking a spinal disc herniation.^[2]

[edit] Equipment

Various types of equipment can be used to assist with squats. A Smith machine or power cage can be used to reduce risk of injury and eliminate the need for a spotting partner (though care must be used with a Smith machine as it removes the need to balance, resulting in excessive strain on the back and knees).^[3] Other equipment used can include a weight lifting belt to support the torso and boards to wedge beneath the ankles to improve stability and allow a deeper squat (some shoes also have wooden wedges built into the sole to mimic this). Heel wedges and related equipment are discouraged by some as they are thought to worsen form over the long term.^[4]

[edit] World records

• The world record for squats regardless of bodyweight is 457.5kg (1008.7 lb), held by Shane Hamman. ^[5]

• The world record for sumo squats performed in one hour is 5,135, held by Thienna Ho.^[6]

[edit] Variants

The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):

• Back squat - the bar is held on the back of the body at the base of the neck or lower across the upper back. In powerlifting the barbell is often held in a lower position in order to create a lever advantage, while, in weightlifting, the barbell is often held in a higher position in order to keep the torso more upright in a deep squat. These variations are called low bar and high bar, respectively.
• Front squat - the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.
• Overhead squat - a barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if flexibility allows.
• Zercher squat - the bar is held in the crooks of the arms, on the inside of the elbow.
• Hack squat - a barbell is held in the hands just behind the legs; invented by early 1900s professional wrestler Georg Hackenschmidt.
• Sissy squat - a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards; sometimes done with a plate held on the chest and one arm holding onto a chair or beam for support.
• Single leg squat - a freestanding one-legged squat where the non-lifting leg is held in free space.
• Split squat - an assisted one-legged squat where the non-lifting leg is rested on the ground a few 'steps' behind the lifter, as if it were a static lunge.
• Bulgarian squat is performed much like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.
• Hindu squat - is done without weight where the heels are raised and body weight is placed on the toes; the knees track far past the toes.
• Jump squat - a plyometrics exercise where the squatter jumps off the floor at the top of the lift.
• Bodyweight squat - done with no weight or barbell, often at higher repetitions than other variants.
• Box squat - at the bottom of the motion the squatter will sit down on a bench or other type of support then rise again.

[edit] Footnotes

[edit] References

• Cornacchia, Lorenzo; Bompa, Tudor O.; Di Pasquale, Mauro G.; Mauro Di Pasquale (2003). Serious strength training. Champaign, IL: Human Kinetics. ISBN 0-7360-4266-0. http://books.google.com/books?id=3HNkMkJ9XOwC&printsec=frontcover&source=gbs_navlinks_s.