When building a fitness programme, it's important to understand the body in its multiple planes of movement. That is to say, the directions in which we function and can produce force.
These functional movement patterns are the foundations to the way we move in our daily lives, and come in the form of 7 key patterns: push, pull, squat, hinge, lunge, twist, and gait.
A well-rounded and healthy fitness programme will include all of these patterns. In this series, I examine each of these patterns on their own. This post will look at the squat pattern.
What is the 'squat' Pattern?
The squat pattern is essentially the movement we perform when sitting down and standing back up. If you work in an office or at a desk, you'll be more than familiar with this movement pattern!
When performing the squat pattern, the primary muscles usually engaged are:
The quadriceps (front thigh muscles)
The hamstrings (rear thigh muscles)
The gluteals (rear hip muscles)
The core muscles (front, side and back)
How can I train the squat pattern?
Here are some examples of squatting exercises:
Bodyweight squat
Back squat
Front squat
Goblet squat
Jump squat
Unilateral (one-legged) squat
WHAT's the best squat exercise?
Without doubt, either a bodyweight squat or a back squat should feature in your fitness programme. The benefits you gain in terms of strength and coordination are second-to-none and as the movement uses a lot of big muscles, they are very good for losing weight. For those that find it difficult to squat (which is pretty much everyone the first time they try to do one) bodyweight squats are more appropriate. For people with a limited range of motion in their knees, box squats are also very effective.
Front squats and goblet squats are also very good for learning to activate the back muscles when squatting and can help to target the quadriceps more.
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
Comments