Movement Analysis

Question 1

What muscles work during a squat?

Answer 1

• Gluteals *
• Hamstrings *
• Quadriceps *
• Triceps surae *
• Lumbar paraspinals
• Obliques/Transverse abdominis
• Deltoids
• Pec major
• Serratus anterior

Question 2

What are the differences between the squats?

Answer 2

• Bodyweight squat (easiest)
• Goblet squat (train trunk stability, flexion biased, quadriceps and gluteal dominant)
• Front squat (more difficult, flexion biased, quadriceps and gluteal dominant)
• High bar back squat (most difficult, extension biased, gluteal and hamstring dominant)

Question 3

Muscle Activity During Full Front Squat (Quads, lumbar extensors, hamstrings, gluteals, abdominals)

Answer 3

Quadriceps: High
Lumbar extensor: Medium
Hamstrings: Low
Gluteals: High
Abdominals: High

Question 4

Muscle Activity During Full Back Squat (Quads, lumbar extensors, hamstrings, gluteals, abdominals)

Answer 4

Quadriceps: Medium
Lumbar extensors: High
Hamstrings: Medium
Gluteals: High
Abdominals: Medium-Low

Question 5

Muscle Activity During Half Front Squat (Quads, lumbar extensors, hamstrings, gluteals, abdominals)

Answer 5

Quadriceps: High
Lumbar extensors: Medium
Hamstrings: Low
Gluteals: Medium
Abdominals: High

Question 6

Muscle Activity During Half Back Squat (Quads, lumbar extensors, hamstrings, gluteals, abdominals)

Answer 6

Quadriceps: High
Lumbar extensors: High
Hamstrings: Medium
Gluteals: Medium
Abdominals: Medium-Low

Question 7

Squat: Phase 1 (down) - Iliofemoral Joint (Hip)

Answer 7

Motion: Flexion
Functional Group: Hip Extensors
Agonist: Gluteus maximus, hamstrings
Synergist: Other hamstrings and gluteals
Contraction Type: Eccentric
Plane/Axis: Sagittal/transversal
Gravity Relation: Assisting

Question 8

Squat: Phase 1 (down) - Tibiofemoral Joint (knee)

Answer 8

Motion: Flexion
Functional Group: Knee extensors
Agonist: Quadriceps (rectus femoris)
Synergist: Other quadriceps
Contraction Type: Eccentric
Plane/Axis: Sagittal/Transversal
Gravity Relation: Assisting

Question 9

Squat: Phase 1 (down) - Talocrural Joint (ankle)

Answer 9

Motion: Dorsiflexion
Functional Group: Plantarflexors
Agonist: Gastrocnemius and soleus
Synergist: Tibialis posterior
Contraction Type: Eccentric
Plane/Axis: Sagittal/Transversal
Gravity Relation: Assisting

Question 10

Squat: Phase 2 (up) - Iliofemoral Joint (hip)

Answer 10

Motion: Extension
Functional Group: Hip extensors
Agonist: Gluteus maximus, hamstrings
Synergist: Other hamstrings and gluteal
Contraction Type: Concentric
Plane/Axis: Sagittal/Transversal
Gravity Relation: Resisting

Question 11

Squat: Phase 2 (up) - Tibiofemoral Joint (knee)

Answer 11

Motion: Extension
Functional Group: Knee extensors
Agonist: Quadriceps (rectus femoris)
Synergist: Other quadriceps
Contraction Type: Concentric
Plane/Axis: Sagittal/Transversal 
Gravity Relation: Resisting

Question 12

Squat: Phase 2 (up) - Talocrural Joint (ankle)

Answer 12

Motion: Plantar flexion
Functional Group: Plantarflexors
Agonist: Gastrocnemius and soleus
Synergist: Tibialis posterior
Contraction Type: Concentric
Plane/Axis: Sagittal/Transversal
Gravity Relation: Resisting

Question 13

Which muscles are working in lunge?

Answer 13

• Gluteals+
• Hamstrings+
• Quadriceps+
• Triceps surae+
• Lumbar paraspinals
• Obliques/Transverse
  abdominis
• Deltoids*
• Pec major*
• Serratus anterior*

Question 14

Hip Hinge

Answer 14

• The hinge is a very important movement that carries over to functional tasks such as lifting
• For example: patients with low back pain do not know how to hinge properly, instead using their lumbar paraspinal muscles
• By correctly training someone to hinge, they can stabilize through the lumbar spine and use their larger prime mover muscles (gluteals and hamstrings) to lift

Question 15

Which muscles are working in hip hinge?

Answer 15

Hamstrings+
Gluteals+
Lumbar paraspinals
Obliques
Transverse abdominis
Rhomboids*
Deltoids*
Trapezius

Question 15

Which muscles are working in hip hinge?

Answer 15

Hamstrings+
Gluteals+
Lumbar paraspinals
Obliques
Transverse abdominis
Rhomboids*
Deltoids*
Trapezius

Question 16

Push

Answer 16

The push is crucial for functional
tasks such getting up from the floor,
moving things,…
Important to train this movement
with upper limb and sometimes
cervical/thoracic injuries.

Question 17

Which muscles are working in push?

Answer 17

Pec major + minor
Triceps brachii
Deltoids (mainly anterior)
Serratus anterior

Question 18

Lunge

Answer 18

The lunge is crucial for functional tasks such as stairs, sit to stand, running and many more,…

Question 19

Pull

Answer 19

• Important for any scapula dysfunction that may contribute to shoulder and neck problems
• Often neglected in exercise programs compared to pushing exercises
• Pulling strength important for functional tasks:
  • Carrying
  • Lifting objects
  • Holding objects

Question 20

Which muscles are working in pull?

Answer 20

Rhomboids
Deltoids (posterior)
Serratus anterior (to avoid
winging)
Biceps brachii
Trapezius
Obliques (stability)
Transverse abdominis (stability)