Squat Technique: Why It Matters

Body position significantly alters muscle activation during a squat by shifting the load distribution and changing joint angles, which in turn affects which muscles are more dominant. In a more upright squat (such as a front squat), the quadriceps are more heavily engaged due to the increased knee flexion. Conversely, a squat with a more forward-leaning torso (like a low-bar back squat) increases the demand on the hip extensors, primarily the gluteus maximus and hamstrings, as they help control the movement through the hip joint. The depth of the squat also influences muscle activation; for example, deeper squats engage the glutes and adductors to a greater extent, whereas partial squats emphasize the quadriceps. Additionally, variations in foot stance (wide vs. narrow) can influence the contribution of the adductors and glutes. Proper form is essential for distributing load appropriately across muscle groups and avoiding compensation patterns that can lead to injury.