The squat exercise is one of the most well-known compound exercise for working many of the muscles in the lower body. The squat exercise specifically targets the quadriceps, the glutes, the hamstrings, and the core muscles of the trunk. Because the squat exercise targets so many different muscles, it is one of the most effective exercises for building strength in the lower body of an individual.
Additionally, many people use strength standards to help track the accomplishments of their lower body strength. Strength standards are generally based off an individual’s body weight; the stronger individual will naturaly have more strength than an individual of less body weight. Using body weight as a standard ensures that all individual are competing on a fair field.
How to Do a Squat and Check Your Strength
Strength standards for squat performance can be categorized into five different levels: beginning, novice, intermediate, advanced, and elite strength. An individual who is learning to perform the squat exercise is considered to be a beginning strength athlete. After several month of learning and performing the squat exercises, the beginning strength athlete can advance to the novice strength athlete level.
An intermediate strength athlete can squat approximately 1.5 times their body weight. An advanced strength athlete can squat approximately 2.0 times their body weight. An elite strength athlete can squat approximately 2.5 times their body weight.
These standards provide a level of motivation for each individual athlete to work towards reaching those standards. Depth in the squat exercise is one of the most important components of performing a squat. Depth is the measurement of how low an athlete can lower their hips in comparison to their knees.
When an athlete reaches a depth of parallel, their hips are at the same level as their knees. Many squat competitions requires athletes to reach this depth to be considered to have performed a valid squat exercise. Additionally, athletes who perform a squat movement to a depth below the parallel mark are recruiting their glutes and hamstrings to assist in performing the movement.
Additionally, many athletes perform either high bar or low-bar squats. High-bar squats require the athlete to keep their torso as upright as possible during the squat exercise, focusing more on the quadriceps. Low-bar squats require the athlete to place the bar lower on the rear deltoids to allow the athlete to lift more weight during the squat exercise.
To execute a squat correctly, there are several steps that an individual should take. First, the athlete should set their feet at a width of one shoulder and point their toes out at a 30 degree angle. Second, they should brace their core muscles, or perform the Valsalva maneuver by taking a deep breath and holding it.
Third, the athlete should lower their body into the squat position in a controlled manner without bouncing the body at the bottom of the squat. Fourth, the athlete should drive their body upward through their heels to return to the standing position. Finally, the athlete should stand tall to complete the squat exercise.
The age of an individual can have an impact upon their strength. Younger athletes who are under the age of 40 years old generally have the strength standards apply to their performance. Athletes between the ages of 50 and 59, however, have a strength standard that is 13% less than the strength standard for younger athletes of the same strength level due to the natural weakening of the lower body muscles with age.
These age-adjusted standards allow for older athletes to effectively compete with those of all ages. An individual can estimate their one-rep max for the squat exercise by calculating the number of repetitions that they can perform. A method of calculating the strength of an athlete is known as an Epley formula.
For instance, if an athlete can squat 225 pounds for five repetitions, an athlete can use the Epley formula to calculate that their one-rep max for the squat exercise is approximately 260 pounds. This type of estimation allows for an athlete to program their training without needing to calculate their one-rep max each and every week. Additionally, using this strength standard, an athlete can create a training plan that focuses upon building strength.
There is a variety of equipment that can assist in performing the squat exercise. For instance, an athlete may use a lifting belt to provide increased stability to their lumbar region. Additionally, an athlete can use knee sleeves to ensure that their knees remains warm during the exercises.
Heeled shoes may assist athletes who have tight ankles to reach greater depths in their squat; flat shoes can also be used. However, each of these types of equipment should only be used to assist the squat exercise; they should not be relied upon to provide the same benefits as performing the squat exercise itself.
