[Tim Ippolito is a student at ECU and an Athletic Development Intern at Athletic Lab]

Back Squats…you either love them or hate them. Although back squats may not be everyone’s favorite exercise, they may be the most beneficial. Back squats improve lower body strength. The primary muscle being used in the back squat is the quadriceps. The secondary muscles being used are the hamstrings, calves, glutes, lower back and core.[1] This is known by even some of the most novice weightlifters. However, the back squat does much more than just improve lower body strength. This blog will touch on three of the biggest benefits that the back squat improves.

1. Create An Anabolic Environment. No other exercises creates more of an anabolic environment than squats do. So what does that mean? By incorporating squats into your workouts, you will promote overall muscle growth across your entire body. Squats place your muscles under an immense amount of pressure. When your muscles are under pressure, they release a hormone called testosterone. When testosterone is released, it circulates throughout your entire body, which promotes muscles growth.[2]

2. Maintain Mobility. Researchers have determined that leg strength is key in maintaining mobility. As discussed earlier, squats do a tremendous job of increasing leg strength. By increasing leg strength, you can maintain mobility as you age. Some of the first research of its kind, done by Auburn University in 1989, determined that squatting regularly improved knee stability, strengthen connective tissues, and made these connective tighter and stronger.[1] Squats also have a large range of motion compared to other leg strengthening exercises. By doing a proper, below parallel squat, you can increase mobility.

3. Sport Performance. The first two benefits include general population, but if you play any kind of sport, squats should be included regularly into your workout regimen. Research has determined that an increased squat max is directly associated with higher vertical jumps, and faster sprint times. Being faster and more explosive can help improve any athlete’s ability on the field or the court. One study took 20 male rugby players and tested their 20 meter sprint performance. There was a control group, who performed a 20 meter sprint, rested for 10 minutes, and then repeated the 20 meter sprint. The experimental group ran the 20 meter sprint, then did 5 repetitions of their 5 rm back squat and preceded to run the 20 meter sprint again. The experimental group’s second 20 meter sprint times showed a mean improvement of 0.098 seconds, this was a 3.3% improvement of their precondition time. There was no improvement observed in the controlled group.[3] This shows that incorporating back squat into a warm-up before performing a sprint, may actually improve your time.

These are just three reasons why a back squat should be included into any workout program. You can see general strength gains, increased mobility, and improved sprint times by including back squats. Back squats are a vital exercise, and I would argue that it may be the best single movement you can do. I would encourage everyone to back squat at least twice a week, and to get below parallel when they can do so with correct technique. That way you can gain all of the benefits that back squatting has to offer.

References

  1. Graham, John F. “Back Squat.” Strength and Conditioning Journal 23.5 (2001): 28. Print.
  2. Tesch, Per A., Erland B. Colliander, and Peter Kaiser. “Muscle metabolism during intense, heavy-resistance exercise.” European journal of applied physiology and occupational physiology 55.4 (1986): 362-366.
  3. “The Acute Effects of a Resistance Training Warmup on Sprint Performance.” Research in Sports Medicine 12.2 (2004): 151-9. Print.