National Council on Strength & Fitness
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The Back Squat
The Back Squat
The back squat is one of the most functional exercises among the repertoire of compound lifts. The high axial position of the resistance places significant demands on key spinal stabilizers as the center of gravity is elevated while the muscles of the hip and knee act to coordinate acceleration and deceleration. The squat yields significant benefits for several applications, including strength, power, and muscle hypertrophy. When performed with correct form, the action at the acetebulum (hip) and the knee create force couples that strengthen hip and knee extensors while stabilizer contribution secures the axial and upper appendicular skeleton. When this system functions efficiently, ground reaction force is effectively transferred into the bar and the skeleton moves in proper alignment.
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