This exercise technique excerpt demonstrates the Zercher squat as a possible alternative and more field-specific squat for tactical athletes.

The goal of this article is to understand contralateral and ipsilateral loading, how to set-up loaded carries, electromyography activity during exercises, and how to apply these exercises into the strength training program.

This article will analyze and compare squats with different loading positions to draw out practical applications for the personal trainer.

This article demonstrates the benefits and limitations of the front squat and goblet squat in training for the abdominals.

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.

The purpose of this article is to compare the effects of quarter, parallel, and full depth squats on muscle activity, joint stress, athletic abilities, and potential injury risks for the consideration of all strength and conditioning professionals.

Exercise Technique: Front Squat

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 quiz assesses your knowledge of the content within the bench press module. You must achieve 10 correct responses. Your CEUs will recorded automatically in your NSCA record.