Anderson Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Anderson Squat is a variation of the traditional squat that primarily targets the quads, while also engaging several secondary muscle groups such as the abs, adductors, calves, glutes, hamstrings, hip flexors, and lower back. This exercise is performed with a barbell and is unique because it begins from a dead stop at the bottom position of the squat, typically with the barbell placed on safety pins or blocks. This eliminates the stretch reflex, making the movement more challenging and forcing the muscles to work harder to initiate the lift. The Anderson Squat is effective for building strength and power in the lower body while improving overall stability and control.
How to Perform
Set the safety pins at approximately waist height to ensure a safe range of motion.
Position the barbell so that it rests on the pins, ready for your grip.
Grab the bar with your pinkies placed on the smooth section of the barbell, ensuring a solid and controlled grip.
Step under the bar and position it securely on your traps, just at the base of your neck.
Take a deep breath to brace your core, engaging your abs for stability throughout the movement.
Keep your elbows in line with your torso, ensuring that your posture remains straight and your upper body stable.
With your core engaged, press your feet firmly into the floor as you begin the movement, driving upward.
As you lift, fully extend your hips and knees, exhaling at the top of the movement for maximum control.
After reaching full extension, slowly lower the bar back to the starting position, gently resting it on the safety pins.
Always maintain control of the bar during the descent and avoid bouncing or jerking to prevent injury and ensure proper technique.
Tips
The angle of your toes can vary based on personal preference. Try different positions to determine what feels most comfortable for you.
Pull the bar down into your traps, creating tension to bend the bar over your back and secure it in place.
Consider using a "false" grip (thumbs off the bar) to reduce potential strain on your wrists and elbows, especially if you experience discomfort with a traditional grip.
Focus on driving through the entire foot during the movement. Ensure that your foot is making contact at three key points: the big toe, little toe, and heel.
When lowering yourself, think about sending your hips back while aiming to drop your glutes directly downward towards your heels, not backward.
It’s acceptable for your knees to travel forward over your toes, as long as they don't move too far inward or outward. If you have longer femurs, you may need to let your knees move more forward to keep an upright posture.
As you reverse the movement, push your traps into the bar and try to pull your elbows in towards your body to help with the lift.
Neck positioning should be personalized. Some lifters prefer to keep their neck neutral, tucking their chin, while others do better by looking straight ahead. Test both to see what suits your body best.
When performing a low-bar squat, you’ll need to lean your torso forward more and sit back into your hips to engage the posterior chain effectively.
While it's important to avoid pushing your knees outward too far, ensure they follow a path that tracks over or slightly outside the second toe for optimal knee alignment.
How Not to Perform
Avoid Arching Your Lower Back Excessively: Don’t let your lower back over-arch during the squat. This can put unnecessary strain on your spine and lead to injury. Keep your core tight and your back neutral throughout the movement.
Don’t Let Your Knees Collapse Inward: Ensure that your knees don’t cave in towards each other as you squat. This can lead to knee and hip injuries. Focus on pushing your knees outward, in line with your toes, to keep them properly aligned.
Avoid Lifting Your Heels Off the Ground: Don’t let your heels rise off the floor as you squat. This reduces the effectiveness of the exercise and increases strain on the knees. Maintain full contact between your feet and the floor, focusing on driving through the whole foot.
Don’t Lean Too Far Forward: Avoid excessive forward lean, which can strain your lower back and reduce the squat's efficiency. Keep your chest up, and focus on hinging at the hips while keeping a slight forward lean that is controlled and not overdone.
Don’t Drop Too Quickly Into the Squat: Do not rush into the squat by dropping down too quickly. This reduces control and can lead to injury. Perform the descent in a controlled manner, making sure you engage your muscles properly as you lower your body.
Avoid Bouncing at the Bottom: Don't bounce or rely on momentum when reaching the bottom of the squat. This can strain your joints and diminish muscle engagement. Pause briefly at the bottom and push through the legs with control.
Don’t Overextend at the Top: Avoid overextending your hips or locking your knees at the top of the lift. This can strain your joints and is inefficient. Stop just short of full extension to maintain tension on the target muscles.
Don’t Let Your Elbows Flare Out: Keep your elbows in line with your torso during the squat. Letting them flare out to the sides can disrupt your posture and affect balance. Focus on pulling your elbows down and towards your body to maintain control of the bar.
Avoid Looking Up or Down Excessively: Don’t tilt your head back or look down too much. This can misalign your spine and cause neck strain. Keep your head in a neutral position with your gaze fixed forward or slightly downward, depending on what feels most natural.
Don’t Neglect Your Breathing: Avoid holding your breath or breathing too shallowly. Not breathing properly can reduce performance and lead to dizziness. Practice controlled breathing by inhaling during the descent and exhaling while driving up.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
