Movement Analysis: Squat Kevin Forsyth Proper Squat Technique Stand straight with knees relaxed, feet hip-width apart and toes slightly turned out. Bend your knees, tilt your hips back and slowly lower your behind, like you're going to sit in a chair. Keep your back straight and upper body muscles in a tight contraction, so all the work is done by your legs. Squat down until your thighs are parallel to the floor. Don't let your behind drop below your knees or your knees go in front of your toes. Lift up slowly from the squat by pushing with your heels and using only the strength of your legs. Keep abdominal muscles tight and your back straight. Muscles Involved Quadriceps Hamstrings Gluteals Gastrocnemius & Soleus Tibialis Anterior Erector Spinae & Erector Spinae Spinalis Rectus Abdominis Iliopsoas Forces Present During Squat (Hip) When standing- Compressive force: Skeletal system Lowering into squat- Compressive force: Quadriceps, Iliopsoas Tensile force: Hamstrings, Gluteals Raising from squat- Compressive force: Hamstrings, Gluteals Tensile force: Quadriceps, Iliopsoas Hip Flexion Quadriceps contract Iliopsoas contract Hamstrings relax Gluteals Relax Hip Extension Gluteals contract Hamstrings contract (synergists) Quadriceps relax Iliopsoas relaxes Back Tilt/Extension Erector Spinae contracts Erector Spinae Spinalis contracts Rectus Abdominis contracts Knee Flexion Hamstrings contract Synergists include: Popliteus, Sartorius, Gracilis and Gastrocnemius Quadriceps relax Knee Extension Quadriceps contract Hamstrings relax Ankle Dorsiflexion Tibialis Anterior contracts Gastrocnemius relaxes Soleus relaxes Ankle Plantar Flexion push-off Gastrocnemius contracts Soleus contracts Tibialis Anterior relaxes Video: Squat References foot/complex-7-musclesdesign-a-total-body-fat-loss-workout/movements-squat-9516.html