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Squat Movement

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kBox

Squat

The squat movement involves lower body exercises that strengthen the quadriceps, hamstring, glutes, hip flexors, and engage the core. The squat movement is performed from a hip hinge and knee flexion, lowering yourself as deep as possible into a seated position and standing up again, bilateral.

Split squat movements performed on the kBox are the Bulgarian split squat or regular split squat, both mainly targeting the glutes, hamstring, quadriceps, and core muscles. Any lunge variation performed on the kPulley can be used together with rotational movements.

Benefits

Movements such as split squats are performed unilaterally to:

  • Increase the cross-sectional strength
  • Improve balance
  • Prevent injuries

 

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Applications

The squat is a basic flywheel training exercise with many variations and an important exercise for all subjects ranging from rehab patients to elite athletes.

  • In performance, the strength in a squat is highly correlated to improved results in jump height and sprint start.
  • In rehabilitation and for example ACL injuries and patellar tendinitis, the kBox squat is important to speed up a patient’s recovery.

 

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Variations

The squat movement can be done with:

  • Restricted depth
  • Traditional concentric-eccentric 1:1 training
  • Eccentric overload
  • Lateral/side-ways

To perform squat movements on the kBox, there are multiple attachments to use such as the ergonomic Harness, Hip Belt, kBar and Foot Block. The squat can also be performed with the rehabilitation accessory Decline Board for patients rehabilitating tendinopathies for example.

 
 

The kBox ensures a safe squat execution thanks to the possibility to limit the depth of the exercise and easy for a spotter to control the tempo in the movement. Also, since you don’t need to use the arms or hands in the exercise makes the kBox squat convenient for someone that’s never been doing squats before or suffers from an upper-body injury. Squat movement patterns such as the lateral variations can also be performed on the kPulley in a similar setting as when performed on the kBox.

Variations of unilateral movements are performed placing both feet on the kBox or one foot on the platform and the other outside of it. The Bulgarian Split Squat variation is performed placing the rear foot in an elevated position. With the Hip Belt and ergonomic Harness, it’s easy to get the pressure vertically straight down, and using the Angle Adjuster allows for a more extended range of motion in the exercise.

 
 
 

Movements include (but are not limited to):

 

Unilateral:

Regular Split Squat (Lunge)

Bulgarian Split Squat (Elevated Lunge)

Unilateral Front Squat

Zercher Split Squat

Decline Board Split Squat

Lateral Squat regular

Lateral Squat Zercher

Bilateral:

Regular Squat (Harness Squat)

Hip Belt Squat

Decline Board Squat

Front Squat

Goblet Squat

Zercher Squat

Zombie Squat

Limited ROM

Wrestler Squat

 
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Squat Movement Playlist 

Watch below some of our selected content for the squat movement:

 

Go back to exercises, or read more about the applications of flywheel training.

 

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