1Precor Whitepaper Last Modified: Jan 2, 2013 | © 2013 Precor Incorporated02.22.2016 | © 2016 Precor Incorporated

FITNESS INSIGHTS

CONVENTIONAL STRENGTH:Squat Progressions for Variety, Form, and Function

Contributing Authors:Michael Harper, M.Ed. Sue Beckham, Ph.D.

Squat Progressions for Variety, Form, and Function 2FITNESS INSIGHTS

Squat Progressions for Variety, Form, and Function

Lately, squats and lunges have become two of the most prescribed functional exercises. Why? They are foundational to so many of our daily activities and movement patterns like getting in and out of a chair, picking up kids or objects, and climbing stairs to name a few.

In addition to support for these every day movements, improvements in lower body muscular strength, endurance, and mobility, the squat also utilizes large muscle groups which enhances calorie burn, a popular objective for many exercisers.

Although we all perform squat movements many times a day, novice exercisers or those recovering from an injury, often struggle with correct form. Proper execution of a squat requires good core stability and adequate hip, knee, spine, and ankle mobility. For that reason, the best place to start with any exerciser is an assessment by a nationally certified personal trainer followed by a program of progression training.

Fitness facilities that offer access to certified personal trainers and a variety of strength building equipment can span the needs of the novice through the accomplished exerciser. Professional staffing and a variety of equipment will aid members in maintaining mobility, form, and muscular strength and endurance when tackling the demands of their daily lives.

02.22.2016 | © 2016 Precor Incorporated

3FITNESS INSIGHTS Squat Progressions for Variety, Form, and Function

02.22.2016 | © 2016 Precor Incorporated

On the Path to Improvement

An assessment by a certified personal trainer can help identify specific mobility and stability issues and determine best correctives. Early use of correctives helps ensure that exercisers learn proper squat form before progressing. Initially, exercisers can learn to squat properly in a modified range of motion and progress by increasing range of motion as form improves.

Simply put, progression training is a way to overload the body for continued adaptations. Gradual overload allows new skills and movement patterns to be learned at a rate which allows for steady improvement without overtraining or injury. A body weight squat is usually the starting point in the progression so that the initial focus is on learning proper movement patterns before increasing load.

Progressing to Smith and Squat Machines

When exercisers progress to Smith machine squats or lunges, it is important to find the correct foot placement relative to the bar. Because most Smith machines utilize a fixed, vertical path of motion, the feet need to be positioned in front of the bar unlike a barbell squat where the feet are placed under the bar. If the Smith machine utilizes a slightly angled movement path, then the feet can be placed under the bar. Otherwise, position the feet more forward to allow the exerciser to push the hips back and keep the knees behind the toes.

Standing squat machines with lateral motion are designed to permit a greater range of lateral motion compared to fixed motion squat machines. They force the user to activate stabilizer muscles to resist the lateral motion; this replicates more of the challenges encountered when lifting free weights but in a controlled environment.

Squat Progressions

The following table outlines squat progressions. Note that every progression may not be appropriate for all exercisers.

Progression Cues/Tips

Bodyweight Squat Engage the core and start the movement by pushing the hips backward with knees soft. Perform facing a wall with the feet 3-4 inches away to facilitate initial movement at the hip rather than the knees.

Leg Press Foot placement should be high enough to allow the knee to stay behind the toes. Special attention should be given to ensure the back stays in a neutral position.

Smith Machine Position the feet depending on the vertical angle of the bar.

Standing Machine Squat with Lateral Motion

Prior to engaging the load, place the feet slightly forward of the shoulders and engage the core while initiating backward movement at the hips.

Sumo Squat Grasp the weight with two hands at hip level while keeping the torso upright. Hinge the hips backward so the weight drops between the knees. As the hips hinge backwards with shoulders slightly forward, the scapulae should remain retracted. Optimal load is dependent on both upper back and leg strength.

There are many squat and lunge progressions in addition to those presented above and on the following page. A major key to successful squat progressions is teaching proper form initially. Then, with a broad range of equipment, exercisers can reap additional benefits from progressions based on their fitness level, medical history, and activities of daily living. A well-equipped exercise facility should have the tools to support progression training.

4FITNESS INSIGHTS Squat Progressions for Variety, Form, and Function

02.22.2016 | © 2016 Precor Incorporated

References

Abelbeck, K.G. (2002). Biomechanical model and evaluation of a linear motion squat type exercise. Journal of Strength and Conditioning Research, 16(4), 516-24.

Caterisano, A., Moss, R. F., Pellinger, et al. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. Journal of Strength and Conditioning Research, 16, 428-432.

Fry, A.C., Smith, J.C. and Schilling, B.K. (2003). Effect of knee position on hip and knee torques during the barbell squat. Journal of Strength and Conditioning Research, 17, 629-623.

Padua, D.A., Bell, D.R. and Clark, M.A. (2012). Neuromuscular characteristics of individuals displaying excessive medial knee displacement. Journal of Athletic Training, 47(5), 525.

Race, A. and Amis, A.A. (1994). The mechanical properties of the two bundles of the human posterior cruciate ligament. Journal of Biomechanics, 27: 13–24.

Watkins, J. (1999). Structure and Function of the Musculoskeletal System. Champaign, IL: Human Kinetics.

Authors

Michael Harper, M.Ed., (http://www.cooperinstitute.org)A Cooper Institute Associate Director, trains health and fitness professionals throughout the US and worldwide as well as provides strategy for military and first responder fitness programs. Bringing Division I & II experience as an assistant and head strength coach and a personal trainer, he provides real world application for working with beginners to elite athletes.

Dr. Sue Beckham, Ph.D., (http://www.cooperinstitute.org)The Cooper Institute, is a Certified Strength and Conditioning Specialist and Registered Clinical Exercise Physiologist. Her experience which includes academic teaching and research, coaching athletes, sports medicine, and personal training provides the foundation for her ‘hands-on’ approach to teaching.

Progression Cues/Tips

Dumbbell Squat Similar to the sumo squat but using two weights, place the arms at the sides and shoulders back. Keep the torso upright and initiate the movement by pushing the hips backwards.

Barbell Squat Place the bar on the musculature of the upper back and ensure spotter is capable of assisting; adjust safety bars to position of appropriate depth

Leg Press w/ Single Leg Focus on knee alignment and that the back remains neutral without flattening or arching. Form should not be sacrificed to allow increased loads.

Smith Machine In-Place Lunge Position body in a kneeling position where front knee is behind the front toe. Stand up, engage the core, and place the bar on the upper back musculature. While controlling the bar, lower hips downward without the knee touching the ground. Emphasis should be on the front leg while maintaining a stable lunge position.

Smith Machine Reverse Lunge Engage the core and place the bar on the upper back musculature. While controlling the bar, step back into a split stance with the knee behind the toe of the front foot, and lower the hips back and down. Emphasis should be on the front leg when returning to an upright parallel stance.

Smith Machine Reverse Lunge Single Leg Hold

After finishing the reverse lunge in the Smith Machine Reverse Lunge exercise, pull the back leg into hip and knee flexion. Pause in this position before returning to an upright parallel stance. Emphasize keeping the hips level to recruit more back and pelvic musculature.

Progression Cues/Tips

Dumbbell Reverse Lunge Focus on keeping the torso upright and knees behind the toes when stepping backwards.

Single Leg Squat Start in an upright position with tall bench/chair behind the body. With one leg extended in front of the body, lower the hips back and down while focusing on alignment of the knee while keeping the pelvis level.

Improper use of equipment can result in serious injury. Even with proper use, you assume a risk of injury when using this type of equipment. Before beginning a fitness program, see your physician for a thorough physical examination. Do not allow children on or near equipment. Before using equipment, read and follow all warnings and safety instructions. Inspect equipment prior to use. Check for loose fasteners. If you suspect equipment may be in need of service, notify the facility staff. Use the equipment only for its intended use. Obtain proper instruction. Make sure the weight plates are fully engaged. If any mechanism becomes jammed, do not attempt to free it, as weights may fall unexpectedly.

This content was contributed by The Cooper Institute, Dallas, TX.