Self-assisted Squat
The Self-assisted Squat primarily works the Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Soleus. It is a band compound exercise at beginner difficulty.
The Self-assisted Squat is a beginner compound exercise performed with band, following a squat movement pattern. It primarily targets the Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A band compound push exercise targeting the Rectus Femoris.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Soleus |
Muscles Worked
The Rectus Femoris is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Gluteus Maximus, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
How to Perform
Preparation
- Stand in front of horizontal bar positioned at height of upper abdomen to lower chest.
- Place hands on horizontal bar with arms extended forward.
Execution
- While holding onto horizontal bar, squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
- Descend until thighs are just past parallel to floor.
- Stand up by extending knees and hips until legs are straight.
- Return to standing position and repeat.
Comments
- Exercise can also be performed by placing hands on sturdy piece of furniture or railing.
- If assistance is needed, push down onto horizontal bar or furniture.
- Keep head facing forward, back straight, chest high, and feet flat on surface.
- Apply equal distribution of weight through forefoot and heel.
- Knees should point same direction as feet throughout movement.
- SeeSquat Analysis.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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