Exercise Information
Common Mistake(s):
Squat
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A stance too wide for the squat
A stance too wide for the squat. The feet are too far apart for a good deep squat. The squat depth is affected and the hips can’t go past parallel.
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Rounded upper back
The back is rounded due to scapular inactivity and/or flexed thoracic spine. This can also be paired with the neck being flexed, i.e. the head looking down or the chin really pushed forward. It may also be that the upper back is fatigued if you are able to achieve proper form at the start of your training but the form then deteriorates, and that may be the ramification of improper programming/adjusting (for your level). Fatigue can be due to too many, too heavy, and/or not enough rest.
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Rounded upper back in the squat
Rounded upper back in the squat.
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The ankles are not bending enough
The knees are not being pulled forward enough through bending of the ankles (ankle dorsiflexion).
This is a root exercise upon which exercise variations build.
This is an: Exercise
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On-page quicklinks:
Exercise Photo Gallery
Related Workouts or Warm-ups
These are the sessions that this exercise is used in:
Beginner Kettlebell Workout / Warm-up - Raising the TemperatureKettlebell Flow Amadeus / Kettlebell Flow - Task 1 (bodyweight work)
SAVAGE / Warm-up - Part 1
Troy / Warm-Up - Task 1
Helix / Workout - Bodyweight combo:
Form and Technique
This section explains the form and technique for the Squat exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
Form
Goal
Muscles Used:
If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..
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Ankle Dorsiflexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Extensor Digitorum Longus
Body Part(s): Lower Body / Legs / Feet
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Extensor Hallucis Longus
Body Part(s): Lower Body / Legs / Feet
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Fibularis Tertius
Body Part(s): Lower Body / Legs / Feet
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Tibialis Anterior
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
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Extensor Digitorum Longus
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Knee Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Biceps Femoris Long Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris, Hamstrings
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Biceps Femoris Short Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris
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Gastrocnemius
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
- Gracilus
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Plantaris
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Popliteus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Sartorius
Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior
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Semimembranosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Semitendinosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Biceps Femoris Long Head
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Hip Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Gracilis
Body Part(s): Lower Body / Legs / Upper Legs / Medial
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Iliacus
Body Part(s): Lower Body / Legs / Upper Legs / Medial
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Psoas Major
Body Part(s): Lower Body / Legs / Hips
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Rectus Femoris
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Sartorius
Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior
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Tensor Fasciae Latae
Body Part(s): Lower Body / Legs / Upper Legs / Lateral
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Gracilis
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Ankle Plantarflexion Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Fibularis Brevis
Body Part(s): Lower Body / Legs / Lower Legs
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Fibularis Longus
Body Part(s): Lower Body / Legs / Lower Legs
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Flexor Digitorum Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Flexor Hallucis Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Gastrocnemius
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Plantaris
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Soleus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Tibialis Posterior
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Fibularis Brevis
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Hip Extension Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Adductor Magnus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior / Medial
Muscle group: Adductors
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Biceps Femoris Long Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris, Hamstrings
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Gluteus Maximus
Body Part(s): Lower Body / Legs / Hips / Posterior
Muscle group: Gluteals
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Gluteus Medius
Body Part(s): Lower Body / Legs / Hips
Muscle group: Gluteals
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Inferior Gemellus
Body Part(s): Lower Body
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Semimembranosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Semitendinosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Adductor Magnus
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Knee Extension Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Rectus Femoris
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Vastus Intermedius
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
Muscle group: Quadriceps
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Vastus Lateralis
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Vastus Medialis
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
Muscle group: Quadriceps
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Rectus Femoris
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Thoracic Spine Extension Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Iliocostalis Cervicis
Body Part(s): Upper Body / Back
Muscle group: Erector Spinae
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Iliocostalis Lumborum
Muscle group: Erector Spinae
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Iliocostalis Thoracis
Body Part(s): Upper Body / Back
Muscle group: Erector Spinae
- Interspinalis Cervicis
- Interspinalis Lumborum
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Longissimus Thoracis
Body Part(s): Upper Body / Back / Upper / Middle / Lower
Muscle group: Erector Spinae, Longissimus
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Multifidus
Body Part(s): Upper Body / Back / Upper / Middle / Lower
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Rotatores Thoracis Breves
Body Part(s): Upper Body / Back / Upper / Middle
Muscle group: Rotatores
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Rotatores Thoracis Longi
Body Part(s): Upper Body / Back / Upper / Middle
Muscle group: Rotatores
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Semispinalis Thoracis
Body Part(s): Upper Body / Back / Middle
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Spinalis Thoracis
Body Part(s): Upper Body / Back / Middle
Muscle group: Erector Spinae
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Iliocostalis Cervicis
Exercise Variations
Exercise variation(s) that are based upon this exercise:
- Bodyweight Bulgarian Squat View
- Bodyweight Hindu Squat View
- Bodyweight Pistol Squat View
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Double Kettlebell Overhead Pistol Squat
Loaded Exercise Variation -
Double Kettlebell Racked Pistol Squat
Loaded Exercise Variation -
Kettlebell Frontal Raise Pistol Squat
Loaded Exercise Variation -
Kettlebell Goblet Pistol Squat
Loaded Exercise Variation -
Kettlebell Racked and Overhead Pistol Squat
Loaded Exercise Variation -
Single Kettlebell Overhead Pistol Squat
Loaded Exercise Variation -
Single Kettlebell Racked Pistol Squat
Loaded Exercise Variation
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Double Kettlebell Overhead Pistol Squat
- Bodyweight Sissy Squat View
- Bodyweight Sumo Squat View
- Squat Clean View
Lateral Info:
Exercise Benefit(s):
Flexibility Ankle, Flexibility Hip, Strength Ankle, Strength Hip, Strength Knee
Body Position(s):
Exercise Speed(s):
Stance(s):
Feet hybrid stance 30°, Feet narrow stance 0°, Feet neutral stance 15°, Feet sumo stance 50°, Feet together stance 0°, Feet wide stance 40°
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