Human Movement Pattern: Squat
Part 2: Is sitting too much the main problem?
We have taken a deeper look into how we've evolved throughout the years to develop whichever type of squat we may have. Now, let’s take a look mechanically what is actually happening to our bodies during this squat. My hope is that you will find some useful tools and information from this post or maybe it will be a refresher for you.
First, we need to identify the muscles that are working during the squat pattern and where can we find them.
Warning: we are about to use some pretty large words
Quadriceps: The "quads" are the big meaty part of your thigh. The quadricep is composed of four parts (hence, quad, get it, quad equals four): Rectus Femoris, Vastus Lateralis, Vastus Intermedius and Vastus Medialis. These four heads originate at the anterior iliac spine just superior to the acetabulum, the lateral lip of the femur or the medial lip of the femur. They insert on the patella tendon (your knee cap) and the tibial tuberosity (via patella ligament).
Gluteus Maximus: Now now, we are all familiar with our glutes. Ya know, the peaches in the back. Anyway, the glutes originate on the outer ilium, posterior side of your sacrum. Now, your sacrum at located at the bottom of your spine. The insertion of the Gluteus Maximus is the gluteal tuberosity of the femur.
Adductor Magnus: There are two fibers to the this muscle: anterior and posterior (otherwise known as front and back, respectively). These muscles originate at the pelvis. While inserting along the femur, either on the side or the back.
Soleus & Gastrocnemius: Now it would not be right to talk about one without the other. See the Soleus and the Gastrocnemius are kind of a pair, a buddy if you will. You never talk about one without the other. We like to call this muscle group, the calf. Runs along the back side of your leg. The Soleus runs the entire length originating from just below the knee on the tibia and inserts on the achilles tendon. For the Gastrocnemius, it originates at the lateral and medial femoral condyles while inserting at the Achilles tendon.
Hamstrings: Oh the good 'Ol hammies. The hamstrings are composed of three muscles: biceps femoris, semitendinosus, semimembranosus. This muscle group originate at the ischial tuberosity of the pelvis and insert at the tibia and fibula.
Erector Spinae: This little buddy runs along our spine on our backs. It originates at the iliac crest of the pelvis, sacrum, spinous and the transverse processes of the T1-L5. Now the insertion
Rectus Abdominis: These bad boys is what us normal folk like to call our "abs." Which originate at the pubic crest and insert at the 5,6,7 coastal spaces at the ribs.
Obliques: Finally, the oliques which are located on the side of your abdominals. Which originate on the external surface of the 5-12 ribs and insert on the outer lip of the iliac crest.
I made certain words bold with the hopes that you would see that how much of the body is connected. As we move further through this examine of human movements. You will see how much our entire body is connect where one thing is not functioning can cause something else to be a problem.
Phew, now that we have gotten through all of that.
Let's talk about what causes our incorrect squat patterns
Typically, when our squat starts to go south or wrong it means that some muscle is no longer functioning properly. Meaning there is another muscle overcompensating for the lack of muscle working. If we keep with this dysfunction then we will repeatedly open ourselves up for injury on a regular basis.
Let's refer back to our initial photos of the incorrect squat or common squat we may have or see. From there we break down the common underactive muscles.
I bet your knees hurt..... mine for sure do from looking at this.
We can see in this photo the biggest problem is the knees caving in towards each other. Yikes, ahh it makes my knees hurt looking at it. And yes, it hurt taking this photo too.
Weakened Muscles: Gluteus Maximus and Anterior/ Posterior Tibialis (front/ back of calf)
Overworking muscles: Calf (Gastrocemius/ Soleus), TFL/ IT Band and adductors.
I bet your neck hurts, can you believe it.. simply from your upper back.
Finally, this lovely one is also one of my favorites to watch and try to correct. As you can see my back is rounded, typically this is found in those that sit at a desk all day. On top of that, you can see that my heels are slightly raised.
Weakened Muscles: Erector Spinae, Hip Flexors, Latissimus Dorsi and core stabilizers
Overactive Muscles: Hamstrings, Adductor magnus, rectus Abdominis and Obliques.
Does your low back ever hurt? Or your chest from hitting it on your knees from this position?
This squat pattern I have seen all to often in a gym setting with no idea in sight of how to correct it. As a coach, we tend to just say "lift your chest and shoulders." But coach it is not that easy for the person. We need to dig deeper.
Weakened Muscles: Gluteus Maximus, Erector Spinae, Core Stabilizers
Overworking Muscles: Soleus, Gastrocnemius, Hip Flexor and Abdominals.
The big question is, "What do we do with all this information? How do we correct this?"
If you have any or all of these dysfunctions, simply add these foam rolling techniques at the beginning of your workout or a little bit each day. Trust me, you will see a great difference in your exercises by just activating the muscles that have been quiet for so long.
If you have any or all of these dysfunctions, simply add these foam rolling techniques at the beginning of your workout or a little bit each day. Trust me, you will see a great difference in your exercises by just activating the muscles that have been quiet for so long.
While I believe that foam rolling can be a good technique post exercise for release of built up lactic acid. I believe that the biggest benefit that you can receive from a foam roller is from the beginning of your workout to start to activate the muscles that are about to be stressed, fatigue and broken down in order to properly be rebuilt.
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