📖 Static demo — read-only snapshot
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Squat
Positions & Range of Motion
- Start
- Standing tall, feet about hip- to shoulder-width, long braced spine, arms free or hands on thighs
- End
- Bottom of squat with hips sent back and down, knees flexed and tracking over the second toe, trunk long and braced
- Range of Motion
- ~0–90°+ combined hip and knee flexion, returning to full standing extension
How to Perform
Compound lower extremity exercise. Standing hip and knee flexion-extension against gravity. Fundamental movement pattern for functional strength.
Opens a YouTube search for “Squat”
Coaching Cues
- 1
Long spine, braced trunk — hips and knees descend together
(verbal) - 2
Push the floor away to stand
(verbal) - 3
Send the hips back as if reaching for a low chair
(verbal) - 4
Knees track over the second toe — hands on the thighs check
(tactile)
Evidence-Based Dosing & EMG Data
3×8-12 reps, 2-3x/week; moderate intensity
Quad 40-70% MVIC; glute max increases with depth: partial 16.9%, parallel 28.0%, full 35.4% [Caterisano 2002]
Muscles Involved (9)
Primary Movers
Secondary Movers
Stabilizers
Easier Variations ↓
Wall Squat (Partial Range)
Squat against a wall to 0-50° knee flexion. Minimal joint forces, appropriate for early rehabilitation.
Chair Squat
Squat down to a chair and use it as a depth target. Reduces fear of falling and limits range.
Harder Variations ↑
Bodyweight Parallel Squat
Full squat to thighs parallel. 0-100° knee flexion.
Single-Leg Squat
Significantly higher EMG activity than bilateral squat in all muscles (d > 0.6). Advanced balance and strength challenge.
Jump Squat
Add an explosive jump at the top. Peak Fz/BW significantly higher. For advanced patients with no joint restrictions.
Progress to single-leg-squat-pistol
AUDIT: Progress bilateral squat to single-leg/pistol once unilateral strength and balance are adequate.
Target Movements (5)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Research Notes
EMG: quadriceps 67-79% MVIC [Andersen 2006]. VL and VM highest activity among evaluated muscles [Muyor 2020]. Monopodal squat significantly higher EMG than lunge/step-up (d>0.6) [Muyor 2020]. Squat with hip adduction increases VMO/VL ratio [Thongduang 2022]. Biomechanics: 0-50° flexion minimal joint forces (early rehab); parallel squat (0-100°) for healthy knees; forward trunk tilt reduces ACL loading [Escamilla 2001, 2012]. Dosing: moderate intensity, 3x/week, 20-60 min [Whitfield 2024].
Evidence Sources (8)
- 📄Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Squat
- 📄ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Squat
- 📄A Comparison of Squat Depth and Sex on Knee Kinematics and Muscle Activation— Barrett KB, Sievert ZA, Bennett HJ
A Comparison of Squat Depth and Sex on Knee Kinematics and Muscle Activation — evidence for Squat
- 📄The Effect of Squat Depth on Multiarticular Muscle Activation in Collegiate Cross-Country Runners— Gorsuch J, Long J, Miller K, et al.
The Effect of Squat Depth on Multiarticular Muscle Activation in Collegiate Cross-Country Runners — evidence for Squat
- 📄The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations— Coratella G, Tornatore G, Caccavale F, et al.
The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations — evidence for Squat
- 📄Gluteus Maximus and Hamstring Activation During Selected Weight-Bearing Resistance Exercises— McCurdy K, Walker J, Yuen D
Gluteus Maximus and Hamstring Activation During Selected Weight-Bearing Resistance Exercises — evidence for Squat
- 📄The Effect of Back Squat Depth on the EMG Activity of 4 Superficial Hip and Thigh Muscles— Caterisano A, Moss RF, Pellinger TK, et al.
The Effect of Back Squat Depth on the EMG Activity of 4 Superficial Hip and Thigh Muscles — evidence for Squat
- 📄EMG Activity During Monopodal Squat, Forward Lunge and Lateral Step-Up— Muyor JM, Martín-Fuentes I, Rodríguez-Ridao D, Antequera-Vique JA
EMG Activity During Monopodal Squat, Forward Lunge and Lateral Step-Up — evidence for Squat