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Squat Analysis Activity Worksheet

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Squat Analysis Activity Worksheet

Analyse the squat using the movement notes and diagram below. Use anatomical terms where possible. You may answer from the information provided; no equipment or partner is required. A squat should be pain-free: stop if you feel pain, and do not add load for this activity.

Movement notes

In a controlled bodyweight squat, the downward phase lowers the hips as the knees and hips flex. The ankles generally dorsiflex. The quadriceps control knee flexion while lengthening under tension (eccentric action); the gluteus maximus and hamstrings help control hip flexion eccentrically. On the upward phase, the hips and knees extend and the ankles move towards plantar flexion. The quadriceps and gluteus maximus shorten to produce the movement (concentric action). The hamstrings oppose knee extension, while the abdominals and spinal extensors help stabilise the trunk. At the bottom, holding still uses isometric action: muscles create tension without a visible change in joint angle. Individual technique and muscle contribution can vary.

1.During the upward phase, name the joint action at the hip and knee. Then name the main ankle action described in the notes.

2.A lifter lowers slowly into a squat. What contraction type do the quadriceps mainly use to control the downward movement? Explain what happens to the muscle as it controls the movement.

3.At the bottom, the lifter holds the same position for three seconds. Choose the best description.

Concentric: the muscle shortens and moves the joint
Eccentric: the muscle lengthens while controlling movement
Isometric: the muscle creates tension without visible joint movement
Ballistic: the muscle produces a rapid bouncing movement

4.During the rising phase, identify the quadriceps’ role at the knee and name the opposing muscle group given in the notes.

5.During the upward phase at the hip, name a prime mover and describe its action. Name one muscle group that helps control the downward phase at the hip.

6.Select all statements that describe stabiliser muscles during a squat.

They help maintain trunk posture and balance
They produce every main joint movement in place of the agonists
They can support alignment while the limbs move
Abdominals and spinal extensors help stabilise the trunk
They always remain completely relaxed

7.Match each phase or position to its most appropriate description.

Controlled descent
Still hold at the bottom
Rise from the squat

Isometric tension
Eccentric control
Concentric force production

8.A video review shows a lifter’s knees moving inward as they stand. Explain one possible role of hip muscles in controlling knee alignment, and suggest one safe coaching cue or regression to try. Avoid diagnosing an injury.

9.A teammate says, “The quadriceps relax completely on the way down because the body is moving down.” Correct this claim using the terms eccentric and control.

10.In a short response, explain how understanding agonist, antagonist and stabiliser roles could help an athlete improve squat performance or manage risk. Include one example from the movement notes.