Question

Explain the prep phase, action phase, and follow-through phase for a squat in detail.

Answer 1

A squat is a strengthening exercise in which a trainee lowers their hip from standing position and then stands back up.

The squat movement pattern is required for essential activities of daily living such as sitting, lifting, and most sporting activities. It is also a staple exercise in training regimens designed to enhance performance and to build injury resilience.

Though there are different variations of squatting we'll be discussing simple bodyweight squats.

Prep Phase: It is the ready position or the starting position, it involves the movements that get a trainee ready for the force-producing movement.

The back squat exercise is most often prescribed with an individual starting in a standing position with the feet flat on the floor, the knees and hips in a neutral, extended anatomical position, and the spine in an upright position with preservation of its natural curves.

Starting Position:

• Stand with feet approximately shoulder-width apart, toes pointing straight ahead, and knees aligned over second and third toes.
• As much as 5-8° of external foot rotation is allowed in the starting position as some consider this normal anatomical position.
• Shoulder flexed 90 degrees in the sagittal plane, elbows extended and arms pointed parallel to the ground.

Action Phase: Also called as execution phase, the phase is when one player performs the movements that produce force, impact, or propulsion. It is also at the point of contact or release of the movement.

It is further divided into two phases:

Eccentric or Descent phase: The squat movement begins with the descent phase as the hips, knees, and ankles flex.

• Slowly begin to squat down by flexing at the hips and then flexing at the knees.
• Keep the chest up and the cervical spine in a neutral position. Avoid excessive cervical flexion, extension, or anterior translation (jutting the head forward).
• descend until the top of the thigh is at least parallel with the ground and the hip joint is at least level with or slightly below the knee joint.
• Arms remain in the starting position, parallel to the ground.
• Utilize hip-hinge strategy at a controlled, constant speed throughout the descent. Torso remains upright.
• At the apex of depth, the tops of thighs are at least parallel to the ground.

Position after descent:

Head position	Line of the neck is perpendicular to the ground and gaze is aimed forward.
Thoracic Position:	The chest is held upward and shoulder blades are retracted.
Trunk Position:	The trunk is parallel to the tibia, while maintaining a slightly lordotic lumbar spine.
Hip Position	Line of hips is parallel to ground in frontal plane throughout the squat.
Frontal Knee Position	The lateral aspect of knee does not cross-medial malleolus for either leg.
Tibial Progression Angle	Knees do not excessively pass the front of the foot. Tibias are parallel to an upright torso.
Foot Position	The entire foot remains in contact with the ground.

Concentric or Ascent phase: Ascent is achieved primarily through the triple extension of the hips, knees, and ankles, continuing until the subject has returned to the original extended, starting position.

• To rise back up, contract the gluteals and place pressure through the heels as the knees and hips are extended.
• Stand up straight until hips and legs are fully extended. Fully contract the gluteals in the standing position for maximal muscle recruitment.
• The posterior torso muscles, particularly the erector spinae, are recruited via isometric muscle action to support an upright posture throughout the entire squat movement.
• Furthermore, the posterior torso muscles are assisted by the anterior and lateral abdominal muscles to further stiffen the torso by creating tension for the abdominal wall.
• Shoulders and hips rise at the same, constant speed to return to start position.

In action Phase, the muscles involved are always in the group as agonists and antagonists:

Agonists (prime movers)	Gluteus Maximus (largest butt muscle), Rectus femoris, vastus lateralis, vastus medialis oblique, vastus intermedius (quadriceps)
Synergists	Biceps femoris, semitendinosus, semimembranosus (hamstrings), Erector spinae, Adductor Magnus, Gastrocnemius, soleus
Stabilizers	Transversus abdominis, multifidus, internal oblique, pelvic floor, Rectus abdominals, External obliques

Follow-through: This is the body movement after the execution phase.

• This phase is where the movement slows down after impact and the trainee prepares for the next action.
• The follow-through is important in slowing the body parts down over a longer period of time, absorbing the forces produced, and helping to prevent injuries.
• The trainee again takes the starting position and repeats the action phase.