Biomechanics of Exercise: Squat Training, Form, and Injury Risks

This report provides a comprehensive analysis of squat training, focusing on both single-leg and back squats. For single-leg squats, it details the movement, benefits, knee alignment, muscles used, common injuries like ACL tears and lower back issues, and the importance of postural positioning for stability and injury prevention. The back squat section covers proper execution, including barbell placement, breathing techniques, and maintaining spinal alignment, while also highlighting muscle activation (quadriceps, hamstrings, and glutes) and common injuries related to knee alignment and lower back stress. The report emphasizes safety measures and correct form to maximize benefits and minimize the risk of injuries during squat exercises, providing valuable insights for athletes and fitness enthusiasts. This document is available on Desklib, a platform offering a wide range of study tools and resources for students.

Running head: SQUAT TRAINING
SQUAT TRAINING
Name of the Student
Name of the university

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SQUAT TRAINING
Author’s note

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SQUAT TRAINING
SINGLE LEG SQUAT
THE MOVEMENT
 The suspended single leg squat requires a suspension trainer as an assistance aid
for making for making the exercise achievable.
 It is necessary to stand facing the suspension trainer, holding the handles with a
light neutral grip.
 One leg is lifted from the floor, pointed in front of the body.
 It is necessary to squat down on one leg, until the squatting leg is parallel to the
ground.
 It is necessary to push back up to the starting position and the entire process is
repeated.
Benefits
 This squat requires serious stability and control; hence the lower
body strength is developed by this squat.
 It helps to fire up the small muscles of the body, that can be helpful
to avoid injury.
Tip 1
Knee alignment
 Toes have to be aligned with the knees.
 Two of the common mistakes are the internal rotation and the external
rotation during the single leg squats.
Knees in problem
 The knee had to be pointed straight and not inside. It causes excessive stress
in the ligaments.
Knee out problem
 Knees should not be aligned outside and should be pointed straight in the
front.
Muscles used
Quadriceps Hamstrings, gluteus maximus and
calves.

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SQUAT TRAINING
Common injuries
 Single legged squats might lead to ACL tears, which is one of the
common squat injuries.
 Single leg squats are the potential risk factors for lower extremity
injuries. ACL tears can occur due to contact or the non-contact
injury mechanism resulting from the pivot of a knee.
 An increase in the knee flexion angle at the time of the single leg
squats can cause stress on the patellar tendon.
 The single leg squat is associated with asymmetric shifting of
weights causing injury in the lower extremities.
 Single leg squats should be avoided during any kind of knee
rehabilitation, as the body posture at the time of this exercise is
vertical and might set the entire body weight on the knees and there
is a very little room for the hip flexion.
 Another problem that can be caused is the lower back injury. At the
time of this exercise, the pelvis tends to curl under causing a
weakness in the gluteal muscles and creating excessive pressure in
the lumber discs.
Tip 2
Postural position
Correct positioning of the postural area in the single leg squats is related to the
stability of the knees as it has a direct relation with the function of the hip and the shin angle.
A correct positioning helps to put the centre of gravity correctly over the weight bearing leg.
Adopting a proper posture would also help to engage the anterior core muscles and
engagement of the hips in the appropriate pelvic position. Finally correct posture will assist
in the alignment of the torso with the shins and will help to create correct angles for the
levers of the knees for completing the squat.

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SQUAT TRAINING