What To Know
- However, there is some debate as to whether the traditional forward squat or the posterior squat (also known as the “squats back”) is the superior exercise.
- The posterior squat is a variation of the traditional forward squat where the weight is shifted towards the posterior chain (glutes, hamstrings, and back).
- This is because the gluteal muscles are the primary movers in the posterior chain, responsible for extending the hip and stabilizing the pelvis.
Squatting is a fundamental exercise that has been performed for centuries. It is a compound exercise that works multiple muscle groups simultaneously, making it an efficient and effective way to build strength and improve overall fitness. However, there is some debate as to whether the traditional forward squat or the posterior squat (also known as the “squats back”) is the superior exercise.
Benefits of Squats Back
The posterior squat is a variation of the traditional forward squat where the weight is shifted towards the posterior chain (glutes, hamstrings, and back). This variation offers several unique benefits:
1. Reduced Knee Stress
The posterior squat places less stress on the knees compared to the forward squat. This is because the weight is distributed more evenly across the posterior chain, reducing the amount of force exerted on the knee joint. This makes the posterior squat a safer option for individuals with knee pain or injuries.
2. Improved Hip Mobility
The posterior squat requires greater hip mobility than the forward squat. This is because the hips must move through a deeper range of motion to lower and raise the weight. Over time, the posterior squat can help improve hip flexibility and mobility, which is beneficial for overall athletic performance.
3. Increased Glute Activation
The posterior squat primarily targets the glute muscles, making it an excellent exercise for developing strong and powerful glutes. This is because the gluteal muscles are the primary movers in the posterior chain, responsible for extending the hip and stabilizing the pelvis.
4. Reduced Risk of Lower Back Pain
The posterior squat can help strengthen the muscles that support the lower back, reducing the risk of lower back pain. This is because the posterior chain muscles work together to stabilize the spine and prevent excessive forward flexion.
Risks of Squats Back
While the posterior squat offers several benefits, it is important to be aware of potential risks:
1. Hamstring Strain
The posterior squat can place significant stress on the hamstrings, especially if the exercise is performed with poor form. This can increase the risk of hamstring strain, particularly in individuals with weak or tight hamstrings.
2. Lower Back Strain
If the posterior squat is performed with excessive weight or poor form, it can strain the lower back muscles. This can lead to pain, stiffness, and reduced mobility.
3. Ankle Impingement
The posterior squat can cause ankle impingement in individuals with limited ankle dorsiflexion (the ability to bend the ankle upward). This can lead to pain and discomfort in the front of the ankle.
How to Perform Squats Back
To perform the posterior squat correctly:
1. Stand with your feet hip-width apart, toes slightly turned out.
2. Keep your back straight and core engaged.
3. Push your hips back and down, as if sitting back into a chair.
4. Lower your body until your thighs are parallel to the ground.
5. Push through your heels and return to the starting position.
6. Repeat for desired repetitions.
Variations of Squats Back
There are several variations of the posterior squat that can target different muscle groups:
1. Barbell Posterior Squat
This is the most common variation of the posterior squat, using a barbell held across the shoulders.
2. Dumbbell Posterior Squat
This variation uses dumbbells held in each hand, allowing for greater freedom of movement.
3. Kettlebell Posterior Squat
This variation uses a kettlebell held in front of the body, challenging the core and stability.
4. Bodyweight Posterior Squat
This variation is performed without any external weight, making it suitable for beginners or individuals with limited mobility.
Programming Squats Back
The posterior squat can be incorporated into a strength training program in various ways:
1. Barbell Posterior Squat
Sets: 3-5
Reps: 8-12
Frequency: 2-3 times per week
2. Dumbbell Posterior Squat
Sets: 3-4
Reps: 10-15
Frequency: 2-3 times per week
3. Kettlebell Posterior Squat
Sets: 3-4
Reps: 12-15
Frequency: 2-3 times per week
Summary: Weighing the Pros and Cons
The posterior squat is a valuable exercise that offers several benefits, including reduced knee stress, improved hip mobility, increased glute activation, and reduced risk of lower back pain. However, it is essential to be aware of potential risks and perform the exercise with proper form. By carefully considering the pros and cons, individuals can determine whether the posterior squat is a suitable exercise for their fitness goals and limitations.
Frequently Asked Questions
1. Is the posterior squat better than the forward squat?
The posterior squat offers unique benefits, such as reduced knee stress and increased glute activation. However, the best exercise depends on individual fitness goals and limitations.
2. How often should I do posterior squats?
Beginners should start with 2-3 times per week, gradually increasing frequency as they become stronger.
3. Can I do posterior squats if I have knee pain?
The posterior squat can be a safer option for individuals with knee pain, but it is essential to consult a medical professional before performing any exercises.
4. How can I improve my hip mobility for posterior squats?
Dynamic stretching and exercises such as hip circles and leg swings can help improve hip mobility.
5. What are some common mistakes to avoid when performing posterior squats?
Common mistakes include excessive forward lean, rounded lower back, and inadequate depth.
