Squat at the multipower

Edited by Dr. Massimo Bonazzelli

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
• 45 degree leg press

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 on the upper beams 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 span 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, it is necessary to remove and free the barbell from the stops by simultaneously extending the hips and knees, first and flexing the wrists, then. Once this is done, the execution consists in simultaneously flexing the hip, knees and ankle as if you wanted to sit, keeping the back in its position of strength and the buttocks in the same vertical plane on which the barbell moves. It is advisable to continue the descent until you can keep the back with its three natural curves, also being careful not to project the knees beyond the tips of the feet. plantar flexion at the level of the ankles, taking care to keep all the muscles that stabilize the back contracted and balanced, even though it is a guided movement. The execution ends with the return to the starting position.

Muscles involved in multipower squat exercise

Group 0

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip Extension (Partial)

Group 1

• Pettineo
• Short adductor
• Long adductor
• Great adductor
• Gracile

Action
Hip adduction (reduced)

Group 2

• Quadriceps femoris

Action
Knee extension

Group 3

• Gastrocnemius
• Soleus
• Peroneus brevis
• Gracile footbed
• Posterior Tibialis
• Long finger flexor
• Posterior flexor of the big toe
• Long peroneus

Action
Plantar flexion

Function of the stabilizing muscles: Stability of the spine, barbell, shoulder, shoulder blade, wrist, knee, hip, ankle and foot

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