Weakness At The Bottom Of A Squat

The squat is one of the best exercises for building overall size and strength in the lower body. It is a compound exercise requiring multiple-joints and numerous muscle groups to complete the movement. Weakness at the bottom of the squat is not uncommon for beginners or regular squatters because the torque on the joint is greatest in the bottom position.

Full Squat

Perform the full squat by positioning the racked barbell from the rack across your trapezius. Grasp barbell about midway between your shoulder and the weight plate and pull your elbows to the rear. Dismount the barbell from the squat rack and stand with feet shoulder-width apart or wider. Keep your back straight and knees pointed in the same direction as your feet. Bend your knees and push your hips backward lowering down until your thighs are just past parallel to the floor. Extend your hips and knees until you are back at the starting position and repeat. Always have at least one experienced spotter available when performing heavy squats.

Muscles Used

The primary muscles used during the squat are the quadriceps and gluteals. However, the hamstrings, hip adductors, erector spinae, calves and abdominals are also utilized during the movement. The lower you descend into the squat the more muscle emphasis is placed on the gluteals and hamstrings. During half squats -- thighs above or at parallel to the floor -- the primary muscle emphasis is on the quadriceps. In full squats -- thighs below parallel to the floor -- the glutes, hamstrings and hip adductors become active to help drive your body upward out of the squat.

Torque

Weakness at the bottom of the squat is usually associated with an increase in the amount of torque placed on the joints. Torque is the ability of a force to produce rotation such as when a bone rotates around a joint. During the barbell squat, your knees and hips travel in opposite directions way from the foot or your center of gravity. The lower you descend into the squat, the greater the torque force increases, thus the greater the difficulty of the movement. The torque force is the greatest at the bottom of the squat when beginning your ascent, notes the ExRx website.

Overcoming Weakness

There is not a lot you can do about the torque force at the bottom of the squat, but you can work to strengthen your glutes, hamstrings and hip adductors needed to lift you out of the squat. Include two or three sets of barbell squats using a lighter resistance and a wider stance for eight to 12 repetitions following your regular squat routine. Focus on the bottom portion of the squat, making sure to drop your hips below parallel to the floor. Furthermore, include exercises in your workout routine that help strengthen your glutes, hamstrings and hip adductors. Perform three sets of eight to 12 reps of exercises, such as straight leg deadlifts, barbell lunges with a large step forward, bench stepups and seated hip adduction machine.