Squats

The squat is a structural (multi-joint, compound) exercise — the example structural quadriceps exercise in bodybuilding routines (4 sets), supplemented by 45-degree leg press and leg extension. All four quads are involved. The squat is probably the only exercise for which full ROM is NOT recommended; the safety range is quads parallel to the floor. Quadriceps-training knee ROM is 90 degrees. Squat technique cues: do not lock out the knee; maintain proper spinal alignment (semi-isometric S-shape); squat close to parallel; feet about shoulder width; understand femur-vs-torso length, knee-toe, hip-knee, and knee-foot-placement relationships; check the bar position. Not all people can squat to a parallel position. Proper form is critical (squats, deadlifts, bench press) — improper form stresses the lower back. Heavy 1-RM squats need an appropriate number of spotters.

• Primary: Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris (all 4 quads).
• Secondary: Gluteus Maximus, hip adductors.
• Squat only to parallel (full ROM not recommended); knee ROM 90 degrees.
• Structural/compound exercise; needs spotters at heavy loads.

• quadriceps — all four quads.
• gluteus-maximus — hip extension assistance.
• knee-toe-relationship / femur-torso-length — technique relationships.
• deep-knee-bend — deep squats endanger the knee.
• spotting — heavy squats require spotters.
• back-squat / front-squat / leg-press — variations / supplements.