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.
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
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
Instructions
- 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.
Alternative Exercises
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