Squat al multipower

Who I am
Robert Maurer
@robertmaurer
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The multipower squat exercise is also known as the Smith machine Squat

Type of Exercise

Multipower squat is a multi-joint / accessory exercise

variants

  • Horizontal leg press
  • Leg press a 45 gradi

Multipower Squat: Execution

The starting position sees the athlete standing, with his back in his position of strength and with the hips and knees partially flexed. The barbell is held firmly resting on the upper bundles of the trapezius or at the height of the scapular spines. The feet are placed 15/30 centimeters forward (depending on individual variables) with respect to the vertical plane on which the head and back are located. The distance between the feet (stride) can vary depending on the technique, but always equal to or greater than the width of the shoulders. The opening of the feet (angle) varies according to the step: generally with a short step the feet are only slightly turned outwards, while with a long step the angle is more pronounced. Before starting, the barbell must be removed and released from the stops by simultaneously extending the hips and knees first and flexing the wrists then. Once this is done, the execution consists in flexing the hip, knee and ankle at the same time as if you wanted to sit, keeping the back in its position of strength and the buttocks on the same vertical plane on which the barbell moves. It is advisable to continue the descent until you are able to keep the back with its three natural curves, also being careful not to project the knees beyond the tips of the feet. Reverse the movement without bouncing, simultaneously extending the hips and knees and performing a plantar flexion at the level of the ankles; taking care to keep all the muscles that stabilize the back contracted and balanced, despite being a guided movement. Pay particular attention not to bring the knees together, which must remain aligned with the feet throughout the movement. The execution ends with the return to the starting position.





Muscles involved in multipower squat exercise

Group 0

  • Great buttock
  • Long head of the hamstring
  • Semimembranoso
  • Semitendinosus
  • Ischial head of the great adductor
Action
Hip Extension (Partial)

Group 1


  • Pettycur
  • Short adductor
  • Long adductor
  • Great adductor
  • Gracile
Action
Hip adduction (reduced)

Group 2


  • Quadriceps femoris
Action
Knee extension

Group 3

  • Gastrocnemius
  • Soleo
  • Peroneus brevis
  • Gracile footbed
  • Posterior Tibialis
  • Long finger flexor
  • Posterior flexor of the big toe
  • Long peroneus
Action
Plantar flexion
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