Какие мышцы задействованы при приседании: Какие мышцы работают при приседании и качаются

КАКИЕ МЫШЦЫ РАБОТАЮТ ПРИ ВЫПОЛНЕНИИ ПРИСЕДАНИЙ? — Школа Силового Бокса в Москве — +7 (915) 465-35-97

Среди многочисленных силовых упражнений приседания по праву считаются одними из наиболее эффективных. Основная причина — это задействование в ходе их выполнения сразу нескольких групп мышц, как крупных, так и мелких в нижней части тела.

КАКИЕ БЫВАЮТ ПРИСЕДАНИЯ?

Среди приседаний можно выделить глубокое и высокое, с собственным весом и с утяжелением. Какие основные мышцы работают при приседании:

1. Четырехглавая мышца бедра, квадрицепс, приседания — лучший способ их прокачать. Отвечают за распрямление ног в колене.
2. Икроножная мышца. Она поддерживает тело в равновесии, помогает держаться вертикально и не падать назад и вперед.
3. Большая ягодичная и подколенная. Они регулируют распрямление ног, принимает участие тазобедренный сустав.
4. Задействованы мышцы спины. Они отвечают за прямое положение корпуса.
5. Мышцы пресса. Помогают удерживать равновесие. Качаются средняя и нижняя зоны.
6. Бицепс бедра.

Приседания задействуют важные мышцы тела, поэтому они одинаково полезны как для мужчин, так и для женщин. Наиболее активно в тренировочную программу включают приседания именно женщины, так как они позволяют быстро подтянуть ноги, ягодицы и зону спины. Это базовое упражнение при правильном выполнении может заменить комплекс в тренажерах. Кроме того, приседания без веса более безопасны и полезны для здоровья.

Перед приседаниями нужно обязательно разогреть мышцы, которые будут принимать участие в процессе. Подойдет интенсивная ходьба на беговой дорожке или легкий бег. Разогрев позволяет предотвратить получение травмы. Кроме того, происходит подготовка мышечных тканей к работе, разогрев ног важен для усиления кровообращения и лучшего восприятия нагрузки.

Приседания бывают разными: тяжелоатлетическими, пауэрлифтерскими, бодибилдерскими. У каждого вида есть нюансы по технике выполнения, так как задачи в упражнения могут быть разными. В зависимости от потребностей нагрузить ту или иную мышцу, упражнение видоизменяется от классического образца.

КАКИЕ МЫШЦЫ РАБОТАЮТ ПРИ РАЗНЫХ ПРИСЕДАНИЯХ?

Какие мышцы работают при работе с бодибаром? Если стоит задача нарастить мышечную массу и развить квадрицепсы, ягодицы, то следует заниматься с весом. При работе со штангой или бодибаром спина должна быть прямой и ровной. Возьмите утяжеление хватом по уровню плеч, спина должна быть прямой. Ноги должны плотно стоять на полу, упор важен. Сделайте классический присед, поднимая утяжеление над головой. Бедро опустите параллельно полу. При возвращении в исходное положение корпус не должен отклоняться вперед или назад.

Если вы хотите усилить нагрузку на мышцы ног, нужно поставить их шире, чем при стандартном приседе. Таким образом, вы сможете проработать внутреннюю часть бедра. Внешняя часть получит больше нагрузки, если ноги будут стоять близко друг к другу. При работе со штангой активно работают квадрицепсы и ягодицы.

При приседаниях плие работает внутренняя часть бедра и ягодицы. Это упражнение подходит женщинам, которые желают приобрести красивый рельеф ног и нижней части спины. Чем шире будут стоять ноги, тем активнее будут работать мышцы на внутренней части бедра. Поясница, икроножные мышцы и пресс принимает участие в плие. Помимо проработки групп мышц, данные занятия позволяют улучшить кровообращение в органах малого таза, что благоприятно сказывается на состоянии здоровья. Если использовать при упражнении гантели, больше нагрузки пойдет на спину.

При приседаниях в положении сумо активно работают ягодицы, это хорошее упражнение для накачивания мышц и наращивания массы. Важно не округлять спину, чтобы не снижать нагрузку на ноги.

ПРОРАБОТКА МЫШЦ

Если освоить правильную технику классического приседания без утяжеления, можно решить проблему с тренировкой ног. Количество мышц, которые задействованы при приседании, позволяет считать присед наиболее эффективным для подтягивания и улучшения внешнего вида ног. Для наращивания мышечной массы данное упражнение незаменимо. При необходимости, от классического вида приседания можно отойти в сторону плие или сумо. Многие используют данное упражнение как разогрев для последующей работы со штангой. Какие мышцы задействованы будут в вашем занятии, решать вам.

При выполнении задачи прокачать квадрицепсы, приводящую мышцу бедра, икроножную и ягодичную мышцу рекомендуется выбирать классический присед со штангой или бодибаром. Бицепс бедра выступает в качестве стабилизатора, разгибающие мышцы спины и пресса получают хорошую нагрузку. При широко поставленных ногах активно прорабатывается внутренняя часть бедра. Для детализации внешней поверхности ставьте ноги ближе друг к другу. На рельеф работает неглубокое приседание. Все нижние мышцы задействованы при приседании, поэтому небольшие отклонения от правильной техники приведут к травме в будущем.

Чтобы нарастить мышечную массу на ногах, нужно приседать как можно глубже, уводя ягодицы на параллель с полом. При наличии утяжеления получится нарастить массу в области бедер и ягодиц. Упражнение благоприятно влияет на кровообращение, обмен веществ и выброс тестостерона. Несмотря на цели тренировок, лучше выполнять комплекс приседаний, чтобы не перекачать определенную мышцу и добиться сбалансированного подтянутого вида.

Специалисты рекомендуют спортсменам, у которых тазобедренный сустав испытывает определенные проблемы, попробовать приседать, находясь в воде. Это снижает давление на сустав и позволяет нагрузить мышцы без ущерба для здоровья. Чтобы добиться проработки рельефа бедра, нужно следить за углом приседа, он не должен быть больше или меньше 90°.

ПОЛЬЗА ПРИСЕДАНИЙ

Что дают приседания? Это универсальное занятие подойдет для бодибилдеров и желающих сбросить вес. Приседания девушкам помогают активно сжигать жир, поэтому они незаменимы при похудении и нужны всем.

Из-за того, что задействовано несколько групп мышц, упражнение является универсальным и функциональным, на нем можно строить тренировки. Это дает простор для фантазии тренеров и спортсменов.

За счет работы мышц-стабилизаторов вы получаете целый комплекс, который приводит в действие всю нижнюю часть тела. Присед дает нагрузку, которая позволяет запустить работу сердечно-сосудистой системы. Он развивает и тренирует мускулатуру ног и ягодиц. Следует понимать, на что влияют неправильные тренировки. Если выводить колени вперед, то их можно травмировать вместе с бедром.

Эффект от приседаний будет только при корректной технике выполнения. Следует начинать с базового приседа и только после оттачивания технической части приступать к работе с гантелями и штангой. Желательно проконсультироваться с фитнес-тренером, чтобы он подобрал комплекс приседаний исходя из ваших целей и задач.

90000 Muscles Involved in the Squat 90001 90002 When it comes to building strength, there are 2 huge, controllable factors that determine strength. They are, in order of importance, neuromuscular coordination and muscle size. Neuromuscular coordination is the ability of your brain, nerves, and muscles to work together efficiently to produce a movement pattern. In everyday language we might refer to this as one’s technique or skill. The second key part is muscle size, otherwise known as the cross sectional area of ​​the muscle.Think of muscles as the engine in a car; muscles are what makes the body go. Neuromuscular coordination is like the driver of the car. 90003 90002 The squat places tremendous load on lots of the muscles in your body, particularly in your legs. Outlined below is a detailed list of the muscles involved in the squat, along with a ranking system of 1-5 to rank how much the muscle is involved in the lift (1 is minimal involvement; 5 is super heavily involved). If a lowly ranked muscle is significantly injured it can still limit performance dramatically.It is possible that individual variation, biomechanics, and form might make a muscle work either a little bit more or a little bit less involved based on how the lift is perform. 90003 90002 90003 90002 90003 90010 90011 90012 90013 90014 Muscle 90015 90016 90013 90014 Contribution 90015 90016 90021 90012 90013 Glute Maximus 90016 90013 5 90016 90021 90012 90013 Glute Med / Min (Abductors) 90016 90013 3 90016 90021 90012 90013 Quads 90016 90013 5 90016 90021 90012 90013 Hamstrings 90016 90013 4 90016 90021 90012 90013 Adductors (Magnus) 90016 90013 4 90016 90021 90012 90013 Erectors and Multifidus 90016 90013 3 90016 90021 90012 90013 Core (Abs, Obliques) 90016 90013 2 90016 90021 90012 90013 Hip Flexor 90016 90013 1 90016 90021 90012 90013 Gastroc 90016 90013 1 90016 90021 90076 90077 90002 90003 90002 90014 90082 Note: You might think the core should be higher ranked.In my opinion if the core is holding you back it is because you do not know how to use it (neuromuscular coordination) rather than the fact that it is actually weak / small (muscle size). And if you do not know how to use it making the area stronger will only net you minimal gains in that department. 90083 90015 90003 90002 If you believe that increasing the size of your muscles will help improve the squat, then focus on training the muscles that received a 3 or more on the above scale. Give it 3, 6, even 12 months of hard training.Track your progress and try to establish your own personal correlation between your muscle size and your performance on the platform. 90003 .90000 What Muscles Do Squats Work? Plus Variations, How to, and More 90001 90002 Squats are an effective body resistance exercise that works the lower body. 90003 90002 If you’re looking to improve your physical fitness and tone the muscles of your lower body, add squats to your exercise routine and do them several times each week. 90003 90002 In a standard bodyweight squat, the following muscles are targeted: 90003 90008 90009 quadriceps 90010 90009 hamstrings 90010 90009 glutes 90010 90009 abdominals 90010 90009 calves 90010 90019 90002 You can also try squat variations, like barbell and jump squats, for an additional challenge .These work slightly different muscle groups, like your back muscles (barbell squats), and can help improve aerobic fitness (jump squats). 90003 90002 Squats are also a functional exercise that can help you with daily tasks, like sitting in a chair and bending down to get something off a low shelf. That’s because they work the same muscles you use to do those activities. 90003 90002 For best results, do squats along with cardiovascular exercises and other strength training moves. 90003 90002 90027 Muscles worked: 90028 quads, hamstrings, glutes, abs, calves 90003 90002 To perform a basic squat using only your own body weight, follow these steps: 90003 90032 90009 Stand with feet slightly wider than hip-width apart, with toes slightly turned outward.90010 90009 Tighten up your core to stabilize yourself, then with your chest thrust upward, start to shift your weight back into your heels while pushing your hips behind you as you squat down. 90010 90009 Continue to lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground, and your knees should remain over your second toe. 90010 90009 Keep your chest lifted and your feet on the floor, and exhale as you push yourself back up to standing. 90010 90009 Do 12-15 reps.90010 90043 90002 There are different variations of squats, including the barbell and jump squats. You can customize the squat based on your fitness level and fitness goals. 90003 90002 For example, the back squat with a barbell can help you strengthen and stabilize your: 90003 90008 90009 hips 90010 90009 knees 90010 90009 upper and lower back 90010 90009 leg muscles 90010 90019 90002 The sumo squat, on the other hand, can strengthen your inner thighs. The jump squat can increase your cardiovascular fitness and strengthen your glutes and thighs.90003 90002 If you’re new to squats, you do not need to squat down as far to still experience the strengthening benefits. 90003 90062 Jump squat 90063 90002 90027 Muscles works: 90028 glutes, thighs, hips, legs 90003 90032 90009 Start by performing a basic squat following steps 1-3 above. 90010 90009 When you reach the position where your thighs are almost parallel to the floor, keep your core engaged as you jump up. 90010 90009 As you land, lower your body back into the squat position.The goal is to land softly mid-foot, with your trunk aligned slightly forward. 90010 90009 Repeat for 10-12 reps, or do as many jump squats as you can in 30 seconds. 90010 90043 90002 If you’re just beginning, start with a low jump. As you get more advanced, you can add a more explosive jump. 90003 90062 Barbell or back squat 90063 90002 90027 Muscles worked: 90028 glutes, legs, hips, lower back 90003 90002 90027 Equipment needed: 90028 barbell on a rack 90003 90032 90009 Start with the barbell on a rack, placed just below shoulder height.90010 90009 Move underneath the bar so it’s resting behind the top of your back, and grip the bar with your hands wider than shoulder-width distance apart, arms facing forward. 90010 90009 Stand up to bring the bar off the rack. You may need to step back slightly. 90010 90009 With your feet shoulder-width distance apart and chest up, squat down until your hips are below your knees. 90010 90009 Press feet firmly into the ground, and push your hips back to stand up. 90010 90009 Do 3-5 reps — depending on the weight of the bar and your fitness level — and then slowly step forward to replace the bar on the rack.90010 90043 90062 Sumo squat 90063 90002 90027 Muscles worked: 90028 inner thighs, glutes 90003 90032 90009 Start by standing with your feet out wide and your toes pointing out. 90010 90009 Keeping weight in your back heels, start to lower your hips and bend your knees into a wide squat. Go down until your thighs are parallel to the floor. 90010 90009 Stand back up, squeezing your glutes at the top of the movement. 90010 90009 Complete 10-20 reps. For more of a challenge, do as many sumo squats as you can in 30 or 60 seconds.90010 90043 90002 Squats are a challenging and effective exercise for toning up your entire body. Plus, you can do them at home or at the gym. 90003 90002 To add them to your fitness routine, start by doing squats several times per week. If you’re new to exercise, try to do 12-15 squats at a time at least three times per week. 90003 90002 If your goal is to lose weight or improve your fitness level, you should also do cardiovascular exercise, such as running, swimming, or cycling, several times per week.Try alternating cardio days with strength training or weightlifting. 90003 90002 Remember: Spot training isolated areas of the body is not efficient. Instead, a comprehensive fitness program will be more effective. 90003 90002 If you are not sure where to start, work with a certified personal trainer who can set up a weekly program for you to follow. 90003 90002 Squats are an effective exercise that can help you build your leg and lower body muscles. They’re also accessible because they do not require any equipment, and you can do them using only your body weight.90003 90002 You can also perform squats with barbells or kettle bells for more of a challenge. 90003 90002 Good form is essential for squats because it’s easy to do them incorrectly, which can lead to a strain or injury. Ask a certified personal trainer or a friend to watch you squat to confirm your form is correct. 90003.90000 Benefits of Squats, Variations, and Muscles Worked 90001 90002 The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. 90003 90002 Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities. 90003 90002 Adding squats to your workouts can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day.But these are just a few of the benefits. 90003 90002 Keep reading to learn more about the rewards you can reap from doing squats and variations you can try for added benefits. 90003 90002 If there’s one exercise that has the ability to challenge most of the muscles in your body, it’s the squat. 90003 90002 The obvious muscles targeted are in the lower body, but in order to do this compound exercise correctly, you also need to use several muscles above your waist. 90003 90002 The lower muscles targeted in a squat include your: 90003 90002 In addition to the lower body, the squat also targets your core muscles.These muscles include the rectus abdominis, obliques, transverse abdominis, and erector spinae. 90003 90002 If you do a back squat or overhead squat, you’ll also work the muscles in your shoulders, arms, chest, and back. 90003 90002 Known as a bodyweight squat or an air squat, the most basic type of squat uses just your body weight for resistance. Variations of the squat can include weights, like barbells or dumbbells, resistance bands, or yoga balls. 90003 90002 To do a basic squat: 90003 90024 90025 Start with your feet slightly wider than hip-width apart.90026 90025 Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position. 90026 90025 Lower your hips until your thighs are parallel or almost parallel to the floor. 90026 90025 You should feel the squat in your thighs and glutes. 90026 90025 Pause with your knees over, but not beyond, your toes. 90026 90025 Exhale and push back up to the starting position. 90026 90037 90002 The list of squat benefits is lengthy, but to summarize and point out the top picks, here are seven key benefits of doing squats.90003 90040 1. Strengthens your core 90041 90002 Having strong core muscles can make everyday movements like turning, bending, and even standing easier. Not only that, but a strong core can improve your balance, ease pain in your low back, and also make it easier to maintain good posture. 90003 90002 A 2018 study that compared core muscle activation during a plank with back squats found that back squats resulted in greater activation of the muscles that support your back. 90003 90002 Based on these findings, the researchers recommended targeting the core muscles with back squats to reduce the risk of injury and to boost athletic performance.90003 90040 2. Reduces the risk of injury 90041 90002 When you strengthen the muscles in your lower body, you’re better able to execute full-body movements with correct form, balance, mobility, and posture. 90003 90002 Plus, incorporating squats in your overall workout routine also helps strengthen your tendons, ligaments, and bones, which, according to the American Council on Exercise, may help reduce your risk of injury. 90003 90040 3. Crushes calories 90041 90002 Calorie burning is often equated with aerobic exercises such as running or cycling.But performing high-intensity, compound movements like the squat can also crush some serious calories. 90003 90002 For example, according to Harvard Medical School, a 155-pound person can burn approximately 223 calories doing 30-minutes of vigorous strength or weight training exercises, like squats. 90003 90040 4. Strengthens the muscles of your lower body 90041 90002 Your lower body boasts some of your largest and most powerful muscles. 90003 90002 From getting out of bed, to sitting down in a chair, your glutes, quadriceps, hamstrings, adductors, hip flexors, and calves are responsible for almost every move you make.90003 90002 Strength training exercises like squats can help strengthen and tone the muscles in your lower body. When these muscles are in good condition, you may find that you can move more comfortably, with less pain, and that everything from walking to bending to exercising is easier to do. 90003 90040 5. Boosts athletic ability and strength 90041 90002 If you compete in a sport, adding jump squats to your workout may help you develop explosive strength and speed which, in turn, may help improve your athletic performance.90003 90002 A 2016 study investigated the effects of jump squat training done 3 times a week over the course of 8 weeks. 90003 90002 Based on the results of the study, the researchers concluded that jump squat training has the ability to improve several different athletic performances simultaneously, including sprint time and explosive strength. 90003 90040 6. Variety helps with motivation 90041 90002 Once you master the basic squat, there are many different types of squat variations you can try.Changing up your squats can help keep the exercise interesting, while also activating different muscle groups. 90003 90002 Squats can be done with just your body weight. They can also be done with weights, like dumbbells, barbells, kettlebells, or medicine balls, or with resistance bands or yoga balls. 90003 90040 7. Can be done anywhere 90041 90002 To do bodyweight squats, you do not need any equipment. All you need is your body and enough room to lower your hips into a sitting position. 90003 90002 And, if you’re pressed for time, you can still benefit many muscle groups by doing 50 squats a day: Try doing 25 in the morning and 25 at night.As you get stronger, add 25 to the afternoon. 90003 90002 Changing up the basic squat allows you to target different muscle groups. It also helps with motivation so you do not get bored with performing the same move repeatedly. 90003 90002 Before moving on to squat variations, make sure you have mastered the basic squat movement. These exercises are more challenging and require more strength, flexibility, and core activation. 90003 90002 The back squat takes the traditional squat motion and adds resistance to the shoulders with a barbell.It’s often considered the «gold standard» when it comes to enhancing athletic performance, as it requires the coordinated interaction of numerous muscle groups. 90003 90002 The back squat places an emphasis on the glutes and hips while still targeting the quads. 90003 90024 90025 Set a barbell in a squat rack, just below shoulder height. 90026 90025 Move underneath the bar so it’s resting behind your neck across the top of your back. Grip the bar with your hands. 90026 90025 With your feet a little wider than shoulder-width apart, step back so you can clear the rack.90026 90025 Lower yourself into a squat so your hips are below your knees. 90026 90025 Pause briefly, then press through your feet and push your hips back up to the starting position. 90026 90037 90002 For an overhead squat you can use a dumbbell or a medicine ball. 90003 90002 This variation engages your core, especially your lower back. In addition, it works the muscles in your upper back, shoulders, and arms. 90003 90002 Your range of motion will be slightly different with this squat, so pay careful attention to your form.90003 90024 90025 Stand tall with your feet slightly wider than shoulder-width apart 90026 90025 Hold the medicine ball above your head throughout the exercise. 90026 90025 From a standing position, bend your knees and push your hips back as you would for a regular squat. Stop when your thighs are parallel to the ground. 90026 90025 Pause briefly with your knees over, but not beyond, your toes. 90026 90025 Push through your heels to return to the starting position, giving your glutes a squeeze at the top.90026 90037 90002 With jump squats, you do not need any equipment. This is a plyometric move, which means it’s a powerful aerobic exercise that requires you to exert your muscles to their maximum potential in a short period of time. 90003 90002 The jump squat targets the glutes, quads, hips, and hamstrings while also increasing your heart rate. 90003 90002 Because this variation puts more stress on your joints, it’s important to have healthy knees, hips, and ankles if you want to try this move.90003 90024 90025 Stand up straight with your feet slightly wider than shoulder-width apart. 90026 90025 Squat down until your thighs are slightly higher than your knees. 90026 90025 Propel yourself upward so your feet lift off the ground. 90026 90025 Land with soft, bent knees, and settle back into the squat position. 90026 90037 90002 While generally a safe exercise if done with the right form, there are some safety precautions to keep in mind when doing squats. 90003 90144 90025 90146 Only lower yourself as far as you can comfortably go.90147 When you begin to feel discomfort in your hips or knees, stop and use that as your endpoint. 90026 90025 90146 Make sure you have a solid base. 90147 Most squat exercises require you to start with your feet slightly wider than shoulder-width apart. Using a narrower stance allows you to target the outer thigh muscles, but it also decreases the stability of your base and puts extra pressure on your knees. 90026 90025 90146 Keep your eyes forward. 90147 While it may seem natural to look down when performing a squat, you’ll want to keep your gaze straight ahead.To help with this, pick a spot in front of you to focus on. This may help you keep your neck in a neutral position. 90026 90025 90146 Keep your posture upright. 90147 Avoid rounding your shoulders or back. Focus on keeping your spine straight and in a neutral position, with your head neutral, not looking up or down. 90026 90025 90146 Only lift what you can handle. 90147 Avoid going heavy with weight if your form can not handle it. You will benefit more from the squat if you execute it with proper form than you will if you lift too much weight.Also, lifting too much weight can strain your lower back, hips, and knees, which can lead to injuries. 90026 90025 90146 Activate your core. 90147 Keep your core muscles activated throughout the entire movement. Think of these muscles as your internal weight belt that holds everything in its place. 90026 90169 90002 Developing strength and power are just a few of the many benefits of including squats in your workouts. 90003 90002 When performed correctly, this functional exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and improves your balance and posture.90003 90002 To stay motivated, consider swapping out the traditional squat with different variations. Not only will this keep your workouts interesting, but you’ll also be challenged with each new move. 90003 90002 If you have a health condition or an injury, be sure to talk to your doctor or a certified personal trainer before adding squats to your fitness routine. 90177 90003.90000 How Do They Affect Your Squats? 90001 90002 Co 90003 ncentric vs Eccentric — how do they affect your squats? 90004 90002 Eccentric and Concentric are two words that people often mix up. 90004 90002 Both terms relate to the contractions of the muscle we use in 90008 bodybuilding 90009 and 90008 weightlifting 90009. 90004 90002 Lift heavy while protecting yourself with our 5 star Dark Iron Fitness’s best-selling genuine leather Weightlifting Belt. 90004 90002 In general, the eccentric phase occurs when the muscle lengthens in a downward movement.90004 90002 This happens in exercises where the muscle stretches under a load. 90004 90002 90020 90004 90002 The concentric phase occurs when the muscle shortens in an upward movement. 90004 90002 Think of exercises where the muscle contracts under a load. 90004 90002 90008 They are both types of isotonic contraction. 90009 90004 90002 Isotonic contraction occurs when your muscles change length and produce the force necessary to move the joints in your body. 90004 90002 90008 Related: 90009 Isotonic Vs.Isometric Contraction 90004 90002 90004 90038 Concentric vs Eccentric: Muscles Involved in Squatting 90039 90002 When broken down into its components, the squat motion is very complex. 90004 90002 90008 Awareness of both the eccentric and concentric movements involved will help you recognize the multiple muscles that are strengthened. 90009 90004 90002 Many large and small muscles of the lower body are involved during both the upward and downward phases of a squat. 90004 90002 Active muscles include the quadriceps, hamstrings, gluteus maximus, gastrocnemius and soleus muscles of the calf.90004 90002 The posterior tibialis of the lower leg and foot and many smaller muscles in the foot and ankle also come into play. 90004 90002 Because so many muscles are involved in a single exercise that is functional for daily living, the squat is one of the best exercises for improving your quality of life. 90004 90002 90008 Understanding the complex and coordinated muscle actions involved in squatting will help you maximize the benefits of your training and minimize the risk of injury.90009 90004 90002 90008 Related: 90009 Benefits of Heavy Squats and The Other Effects They Have 90004 90002 90004 90038 Concentric vs Eccentric: Eccentric Phase of a Squat 90039 90002 An eccentric motion is when a muscle is lengthened during contraction. 90004 90002 When you squat, the eccentric movement happens during the downward phase of the squat motion as you slowly lower your body. 90004 90002 90004 90002 During that phase, the muscles in the legs are lengthening to keep the pace of descent slow and controlled.90004 90002 Think of lowering a bucket on a rope through a pulley. 90004 90002 If you let go of the rope, the bucket will fall to the ground. 90004 90002 But as the rope is 90008 slowly 90009 released to control the bucket’s fall, this is what your muscles are doing in the eccentric phase of a squat. 90004 90002 90004 90038 Concentric vs Eccentric: Concentric Phase of a Squat 90039 90002 90087 90004 90002 A concentric contraction is when the muscle length decreases to perform a movement.90004 90002 In a squat, this would be the lifting phase of the squat as you rise to stand up. 90004 90002 Using the rope analogy again, a concentric movement would be similar to pulling a rope attached to a boulder. 90004 90002 As you work to pull the rope up, the boulder gets closer and closer, the same way a muscle shortens in a concentric contraction. 90004 90002 You can not use as much weight during the concentric portion of the lift, but you can generate more force. 90004 90002 90008 Related: 90009 Correct Posture for Squats 90004 90002 90004 90038 Concentric vs Eccentric: Muscle Actions 90039 90002 90004 90002 When you squat, your muscle actions occur in two phases.90004 90002 During the concentric (shortening) phase, you generate enough force for your muscles to work against opposing forces and produce movement. 90004 90002 During the eccentric phase, there is still muscle tension, but at a lesser degree as your muscles lengthen. 90004 90002 90116 A third action, isometric contraction, occurs when muscle tension is present but the muscles do not change length. 90004 90002 Even though there is no movement, your muscles are still working and contracting.90004 90002 Holding your squat position for a certain length of time is an example of isometric contraction. 90004 90002 When planning training workouts people focus on the concentric phase of an exercise. 90004 90002 Protect your back with Dark Iron Fitness’s best-selling genuine leather Weightlifting Belt. 90004 90002 But in compound exercises like squats, which involve numerous joints and muscles, a huge part of the job is eccentric. 90004 90002 The muscles lengthen and act as brakes to slow the rate of movement and protect the body against injury.90004 90002 90008 Related: 90009 What Eccentric and Concentric Movements Are in a Squat? 90004 90002 90004 90136 Concentric vs Eccentric: Muscles Involved in Squats 90137 90038 Downward Phase Muscle Actions 90039 90002 90004 90002 During the downward phase of a squat, gravity is a powerful downward force. 90004 90002 When you are lifting heavy, the force of gravity is magnified. 90004 90002 This will counteract the increased gravity and protect your joints: 90004 90148 90149 the gluteus maximus and hamstring muscles work eccentrically from the hip, 90150 90149 your quadriceps work eccentrically at the knee, 90150 90149 your calf muscles, ankle flexors and posterior tibialis work eccentrically at the ankle.90150 90155 90002 As these muscles lengthen, they provide balanced tension. 90004 90002 Working together they control your speed and range of motion as you lower into your squat. 90004 90002 90004 90038 Upward Phase Muscle Actions 90039 90002 As you rise up from your squat, the muscles lengthened in the downward phase are activated concentrically. 90004 90002 They provide force for upward momentum as they fight against the force of gravity. 90004 90002 Their rate of activation will maintain ideal joint angles and prevent injury from a lateral or medial rotation of the lower extremities.90004 90002 The gluteus maximus and hamstring muscles start from the pelvis. 90004 90002 Because of this, the abdominal and erector spinae muscles will produce an isometric counter-tension to stabilize the pelvis and the trunk of the body. 90004 90002 90008 Related: 90009 Difference Between Eccentric and Concentric 90004 90002 90004 90136 Conclusion for Concentric vs Eccentric Squat 90137 90002 There are a few exceptions-jumping off a ledge is mainly eccentric, while a punch is mainly concentric.90004 90002 But the majority of exercises use both concentric and eccentric actions. 90004 90002 So remember that when you lower down into your squat it’s eccentric, when you come back up it’s concentric. 90004 90002 90008 Related: 90009 Benefits of Heavy Squats 90004 .