The squat is one of the most widely used exercises in resistance training programs. The aim of this narrative review was to analyze the effect of the squat on lower-limb muscle hypertrophy. Briefly, the available literature indicates that the squat is an effective exercise for inducing hypertrophy of the quadriceps, mainly the vastii, but also the rectus femoris, although to a reduced magnitude. Multiple lines of evidence suggest little to no hamstring hypertrophy from the back squat. Although the gluteus maximus clearly participates mechanically in the back squat, few longitudinal studies exist on the topic. The limited evidence available on this topic suggests deeper squats may be more hypertrophic for the gluteus maximus, and that, squat depth beyond 908 of knee flexion may not provide further hypertrophy of the knee extensors. Despite the popularity of the many squat variations, there are still controversies surrounding their hypertrophic potential for lower-limb musculature. Further studies are needed to investigate the hypertrophic effects of different squat variations, as well as differences in hypertrophy because of squat depth, stance, barbell position, and different squat apparatuses/machines.

This video demonstrates coaching cues that can help an athlete to utilize optimal squat technique. It specifically addresses stance width, heel position, head position, and squat depth

This article seeks to provide personal trainers with eight brief modifications that clients can benefit from if they suffer from both acute and chronic lower back pain (LBP).

Proper form and biomechanical execution of the squat has been a long-debated subject in the fitness and sports performance industries. The following article describes a method to help determine an individual’s preferred squatting foot position, setup, and depth based on their unique hip anthropometrics for smarter, safer, and more optimized squatting.

This excerpt from Developing the Core briefly defines closed- and open-chain exercises and their respective roles in training.

This Personal Training Quarterly article presents alternative ways of teaching the squat technique. Visit NSCA online to read more on exercise science, health, and fitness.

This article provides essential guidelines for athletes beginning a strength and conditioning program that ensures safety and productivity of the training sessions.

For emerging athletes to move properly and develop athletic skills, they must first develop proficiency in fundamental motor skills. The ABCs of athleticism, therefore, must reflect the development of fundamental motor skills first, and specific athletic skills second.

Strength and conditioning coaches should strive to teach athletes in a way they can understand: by hearing, seeing, and practicing. This article describes some techniques that a coach can use to accomplish this.