Squat Analysis Activity Worksheet

NSW PDHPE Stage 6 — The Body and Mind in Motion

Name:

Date:

Partner's Name:

📋 Case Study: The Squat

The squat is a fundamental lower-body exercise used widely in sport and rehabilitation. It involves two distinct phases: the downward phase (lowering the body) and the upward phase (returning to standing). With your partner, perform 5 slow, controlled squats and carefully observe the muscle and joint actions occurring at each phase.

Safety reminder: Keep your back straight, feet shoulder-width apart, and knees tracking over your toes. Perform all movements with control.

🦴 Part 1: Joint Actions

1. During the upward phase of the squat, identify the joint action occurring at each of the following joints:

Hip joint: _______________________________

Knee joint: _______________________________

Ankle joint: _______________________________

2. During the downward phase, what type of muscle contraction is occurring in the quadriceps? Circle your answer.

Concentric contraction

Eccentric contraction

Isometric contraction

3. At the bottom of the squat, if you hold the position still for 3 seconds, what type of contraction is occurring? Explain why.

💪 Part 2: Muscle Relationships

4. During the upward phase at the knee joint, identify the agonist and antagonist muscle groups:

Agonist (prime mover): _______________________________

Antagonist (opposing muscle): _______________________________

5. During the upward phase at the hip joint, identify the agonist and antagonist muscle groups:

Agonist (prime mover): _______________________________

Antagonist (opposing muscle): _______________________________

6. Which of the following best describes the role of stabiliser muscles during the squat? Select ALL that apply.

They produce the primary movement at the joint

They maintain posture and balance during the movement

They support the joints involved to prevent injury

They lengthen to allow the agonist to contract

The core and gluteal muscles act as stabilisers during the squat

7. In your own words, describe the role of stabiliser muscles during the squat and give one example of a stabiliser muscle used.

8. Reflection: How does understanding agonist and antagonist muscle relationships help athletes improve performance or reduce the risk of injury? Use the squat as an example in your answer.