Foot Pressure & Knee Movement in the Squat | JTSstrength.com

Summary by Krater

Chad Wesley Smith and Max Aita of Juggernaut Training Systems explain how proper foot pressure and knee travel affect quad engagement in the squat, demonstrating why keeping knees forward out of the hole maximizes quad activation and torso verticality.

From the video

Answers: How should my knees and feet move during a squat to maximize quad engagement?

• foot pressure in the squat
• knee travel in the squat
• quadriceps activation in powerlifting
• barbell squat biomechanics
• high bar squat technique
• front squat technique

Exercises

• squat · barbell

What it concludes

• Sitting back on the heels during a squat shifts weight to the back of the foot, making it difficult for the quads to engage at the bottom of the movement.
• Allowing the knees to travel forward and keeping them over the toes as long as possible out of the hole maximizes quadriceps contribution.
• Starting the squat by breaking at the hips first puts the weight on the heels and reduces quad involvement.
• Powerlifters should aim for a simultaneous unhinging of the knee and hip to keep the torso as vertical as possible.
• Full ankle range of motion is necessary to keep the entire foot flat on the ground and allow the knees to track forward properly.