Why is it important to “squat” correctly and be aware of whether you are “Glute Dominant” or “Quad Dominant”?
Glute Dominance: This implies reliance on eccentrically (elongated muscle contraction) loading the gluteus maximus (buttocks) during a squat movement. The first 10 to 15 degrees of the downward phase are initiated by pushing the hips backward, creating a hip-hinge movement. In the lowered position, this maximizes the eccentric loading on the gluteus maximus to generate significant force during the upward, concentric (shortened muscle contraction) phase.
Quad Dominance: This implies reliance on loading the quadriceps group during a squat movement. The first 10-15 degrees of the downward phase are initiated by driving the tibia forward, creating shearing forces across the knee as the femur slides over the tibia. In this lowered position, the gluteus maximus does not eccentrically load and cannot generate much force during the upward phase. Quad-dominant individuals transfer more pressure into the knees, placing greater loads on the ACL. Whereas glute dominance helps activate the hamstrings, pulling on the posterior (toward the back) surface of the tibia and helps unload the ACL to protect it from potential injury.
When you think of a proper squat think of “4”:
*Start in the standing position, feet hip-width apart, shoulders packed, head neutral, and weight distributed toward the heels. Engage the core muscles to stabilize the lumbar spine in the neutral position and maintain this position throughout the exercise (plank back).
*Hip-hinge and drop into a squat, ideally lowering the body to an end-range where the thighs are parallel to the floor or the fingertips touch the floor. Use a higher position if experiencing difficulty in squatting to this depth.
*The goal is to achieve parallel alignment between the two body segments (the tibia and the torso…as if there were a dowel alongside the tibia perpendicular to the floor and alongside your torso parallel to the floor forming a “4”) while achieving the desired squat depth.
If a muscle is overactive in a movement it is considered “tight” and if a muscle is underactive in a movement it is considered “weak”. A few things to be aware of when you are performing a squat:
*If you lack foot stability and your ankles collapse inward/feet turn outward you most likely are tight in the back of and outside part of your calf muscle and weak in your inner calf and shin and part of your inner thigh muscles.
*If your knees move inward you are most likely tight in your hip adductors and top part of your IT band and weak in your buttocks.
*If you have a lateral shift to a side when squatting you have side dominance and muscle imbalance due to potential lack of stability in the lower extremity during joint loading.
*If you are unable to keep your heels in contact with the floor you are tight in the back of your calves.
*If you initiate movement from your knees (Quad Dominant) it may indicate your quadriceps are tight and that you are hip flexor dominant, as well as having insufficient activation of the gluteus (buttocks) group.
*If your lumbar and thoracic spine (low/upper back) fail to maintain a “plank back” then: If back excessively arches you have tight hip flexors, back extensors, and lats (specifically latissimus dorsi) and that you are weak in your core, rectus abdominis, gluteal group, and hamstrings. If back rounds forward you have tight lats, and pect muscles and are weak in your upper back extensors.
Hope this sheds some light on proper squat technique and why it is important to pay attention to your movements!
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