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Barbell Squat (Wide Stance) Movement Analysis

Barbell Squat (Wide Stance) Movement Analysis. Jessie Moe Kinesiology 2490. The Barbell Squat is the “King of exercises” Used to increase size primarily in the thighs, hips, buttocks, quads, and hamstrings.

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Barbell Squat (Wide Stance) Movement Analysis

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  1. Barbell Squat (Wide Stance) Movement Analysis Jessie Moe Kinesiology 2490

  2. The Barbell Squat is the “King of exercises” Used to increase size primarily in the thighs, hips, buttocks, quads, and hamstrings. Increase strength in the bones, ligaments, and insertion of tendons in the lower body. Compound, full body, multi-joint workout. Isometric activity builds strength in the core, lower and upper back, abdominals, shoulders, trunk, and costal muscles.

  3. Overview: 3 Phases: Stance, Lowering/Prep Phase, Lifting/Power PhaseFlexion and Extension: Sagittal PlaneExternal Rotation: Transverse planeClosed Kinetic Chain Exercise

  4. Phase 1: The Stance Agonist Muscles: Isometric Activity Occurring Fingers/Hand • Agonists: Flexor digitorum superficialis/profundus/pollicis longus • Thumb: Opposition with the Opponens Pollicis, Flexor pollicis brevis, adductor pollicis Wrist: Neutral Position Throughout each phase. Elbow and Radio-ulnar Joint: Elbow Flexion with Forearm in Pronation Elbow Flexion: • Biceps brachii long head, biceps brachii short head, brachialis, brachioradialis, pronator teres, and pronator quadratus.

  5. Stance Continued Elbow Joint: • External Rotation: deltoid posterior fibers (superior), Infraspinatusand Teres minor Shoulder Girdle: • Adduction and Downward Rotation: : Pectoralis Minor (anterior), Trapezius middle and lower fibers (posterior), and rhomboids. Pelvic girdle: • Anterior pelvic rotation: Iliacus, Psoas major & minor, Rectus Femoris, Sartorius. Hip Joint: • External rotation: Iliacus, Psoas major and minor, Rectus Femoris, Sartorius, Pectineus, Bicep femoris, Gluteus Maximus, Gluteus Medius Posterior Fibers. Knee Joint: • Extension: Rectus Femoris, Vastus intermedius, Vastus lateralis, (externus), Vastus medialis (internus). • External rotation: Bicep femoris Ankle Joint: • Neutral in standing position

  6. Phase 2: Lowering Phase Agonist Muscles of lowering phase: Eccentric Phase of Movement Hip Joint: • Flexion: Iliacus, Psoas major and minor, Rectus Femoris, Sartorius, Pectineus, Adductor brevis, Adductor longus, Gracilis. Pelvic Girdle: • Anterior Pelvic Rotation: Isometric (same muscles as stance phase with little or no movement) Knee Joint: • Flexion: Biceps femoris, Popliteus, Semimembranosus, Semitendinosus Ankle Joint: • Dorsiflexion: Peroneus (fibularis) Tertius, Extensor hallucislongus, Tibialis Anterior

  7. Phase 3: Power Phase/ The “Lift” Agonist muscles of the “Lift” Hip Joint: Extension • Adductor Magnus, Semitendinosus, Semimembranosus, Biceps Femoris, Gluteus Maximus, Gluteus Medius (posterior fibers) Knee Joint: Extension • Rectus Femoris, Vastus lateralis (externus), Vastus Medialis (internus), Ankle Joint: From Dorsi-flexion back to a neutral position • Plantar Flexors: Gastronemius, Soleus, Tibialis Posterior, Flexor Digitorum Longus, Flexor Hallucis Longus, Peronues (fibularis) Longus, Peroneus (fibularis) brevis

  8. Biarticulate Muscles Hips & Knees: • Hamstrings and Rectus Femoris of the Quadriceps Spine and Pelvis: • Erector Spinae Knee and Ankle: • Gastronemius

  9. References: • Floyd, R.T. Manual of Structural Kinesiology. New York, NY: McGraw-Hill, 2012. 18th Edition. • Golding, Lawrence A., Golding, Scott M., FACSM. Fitness Professionals’ Guide To Musculoskeletal Anatomy and Human Movement. University of Nevada, Las Vegas: 2003. Healthy Learning. • ACE American Council on Exercise. ACE Personal Trainer Manual. San Diego, CA: ACE, 2003. 4th Edition. • Website: http://www.naalainc.com/tag/squats/:image • Website: http://idfa.ca/exercises/barbell-squats/image • Website://www.workoutroutinewarehouse.com/barbell-squats.html/image

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