starring  kinimus
Form



A deep squat
The movement begins from a standing position. Weights are often used, either in the hand or as a bar braced across the trapezius muscle or rear deltoid muscle in the upper back.[3] The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. The squat can continue to a number of depths, but a correct squat should be at least to parallel (where the hips have descended to the same level as the knees, so that a line between the knee and hip joints would be parallel with the floor). Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow.[3] Correctly performed full squats (as demonstrated by olympic lifters in training and nearly all competitive lifters) are much safer on the knees and remove pressure from the lower lumbar region.
As the body descends, the hips and knees undergo flexion, the ankle dorsiflexes and muscles around the joint contract eccentrically, reaching maximal contraction at the bottom of the movement while slowing and reversing descent. The muscles around the hips provide the power out of the bottom. If the knees slide forward or cave in then tension is taken from the hamstrings, hindering power on the ascent. Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension while the ankle plantarflexes.[3]