Deep Squat: Understanding 'AV Squat,' Benefits, and Proper Execution

How to Do an AV Squat?

While "AV squat" is not a standard term in exercise science, it is most commonly interpreted as a deep squat, often referred to as an "Ass-to-Grass" (ATG) squat, emphasizing full range of motion and robust quadriceps activation.

Understanding the "AV Squat" Concept

The term "AV squat" is not formally recognized within exercise science or kinesiology literature. However, based on common vernacular and potential phonetic interpretations, it is most frequently understood to refer to a deep squat, often synonymous with an Ass-to-Grass (ATG) squat. Another less common, yet plausible, interpretation could relate to an emphasis on the Anterior Vastus muscles (referring to the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris – collectively the quadriceps femoris group), suggesting a squat variant designed to maximally engage the front of the thighs. This article will primarily focus on the mechanics of a deep, full-range-of-motion squat, which inherently provides significant quadriceps activation.

Muscles Engaged

A deep squat is a compound movement that engages a wide array of muscles, primarily:

• Primary Movers:
  • Quadriceps Femoris: (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) – Responsible for knee extension, crucial for the ascent.
  • Gluteus Maximus: – Drives hip extension, particularly powerful in the lower half of the squat.
  • Adductor Magnus: – Assists with hip extension and stabilization.
• Synergists & Stabilizers:
  • Hamstrings: (Biceps Femoris, Semitendinosus, Semimembranosus) – Co-contract with quadriceps to stabilize the knee and assist hip extension.
  • Erector Spinae: – Maintain spinal rigidity throughout the movement.
  • Core Musculature: (Transverse Abdominis, Obliques, Rectus Abdominis) – Provide crucial trunk stability.
  • Calves: (Gastrocnemius, Soleus) – Assist with ankle stability.

Benefits of Deep Squats

Performing squats through a full range of motion, including deep squats, offers numerous benefits:

• Enhanced Muscle Activation: Deeper squats recruit more muscle fibers, particularly in the glutes and quadriceps, leading to greater strength and hypertrophy gains.
• Improved Mobility and Flexibility: Regularly squatting to depth can improve ankle dorsiflexion, knee flexion, and hip mobility over time.
• Increased Functional Strength: The squat mimics many daily activities, such as sitting down and standing up, making it highly functional.
• Better Joint Health: Moving joints through their full range of motion can promote synovial fluid production, nourishing cartilage and maintaining joint integrity.
• Stronger Core and Posterior Chain: The demands of maintaining an upright torso and stable spine build significant core and posterior chain strength.

Proper Execution: The Deep Squat (ATG)

Achieving a safe and effective deep squat requires attention to detail. This guide assumes a barbell back squat, but principles apply to other variations.

Setup

• Bar Placement: Position the barbell across your upper traps (high bar) or slightly lower across the rear deltoids (low bar), ensuring it feels secure and comfortable.
• Hand Position: Grip the bar with an overhand grip, slightly wider than shoulder-width, pulling the bar down firmly onto your back to create tension.
• Foot Stance: Stand with feet approximately shoulder-width apart, toes pointed slightly outward (5-30 degrees, depending on individual hip anatomy). This allows for better hip external rotation and clearance for a deep squat.
• Bracing: Take a deep breath into your diaphragm, expanding your abdomen and bracing your core as if preparing for a punch. This creates intra-abdominal pressure for spinal stability.

Descent

• Initiation: Begin the movement by simultaneously breaking at the hips and knees. Imagine sitting back into a chair while also pushing your knees forward.
• Knee Tracking: Ensure your knees track in line with your toes. Avoid letting them cave inward (valgus collapse) or excessively bow outward.
• Chest Up: Maintain an upright torso, keeping your chest lifted and shoulders pulled back. Avoid rounding your lower back.
• Controlled Movement: Descend in a controlled manner, maintaining tension throughout your muscles.

Bottom Position

• Depth: Continue descending until your hip crease is below the top of your knees (parallel or deeper). For an ATG squat, this means your hamstrings will likely touch your calves.
• Spinal Position: Maintain a neutral spine. A slight, natural lumbar curve is acceptable, but avoid excessive rounding (butt wink) if possible, as this can place undue stress on the lumbar discs. Minor butt wink at maximal depth is common and often benign if controlled and without pain.
• Ankle Mobility: Your ankle dorsiflexion must be sufficient to allow your knees to travel forward over your toes without your heels lifting off the ground.

Ascent

• Drive Up: Drive through your heels and the midfoot, pushing the floor away from you. Imagine pushing your hips directly upward.
• Simultaneous Extension: Extend at the hips and knees simultaneously, maintaining the same upright torso angle as during the descent.
• Exhale: Exhale as you approach the top of the movement.
• Full Extension: Stand tall, fully extending your hips and knees at the top of the movement, but avoid hyperextending your knees.

Key Biomechanical Considerations

• Individual Anatomy: Hip structure (femoral head and acetabulum orientation), ankle mobility, and torso length all influence optimal squat depth and stance. What feels right for one person may not for another.
• Knee Tracking: Ensuring knees track over toes is crucial for joint health. This prevents excessive medial or lateral stress on the knee joint.
• Spinal Neutrality: Maintaining a relatively neutral spine minimizes shear forces on the vertebral discs. Core bracing is paramount here.
• Heel Contact: Keep your entire foot, especially your heels, firmly planted on the ground throughout the movement. Lifting the heels indicates a lack of ankle mobility or improper weight distribution.

Common Mistakes to Avoid

• Rounding the Back ("Butt Wink"): Excessive lumbar flexion at the bottom can put stress on the spine. Focus on core bracing and hip mobility.
• Knees Caving Inward (Valgus Collapse): Weak glutes or poor motor control can cause this. Focus on pushing knees out and strengthening hip abductors.
• Lifting Heels: Indicates insufficient ankle mobility or leaning too far forward. Improve ankle dorsiflexion or consider slight heel elevation (e.g., weightlifting shoes).
• Not Reaching Depth: Limits muscle activation and mobility benefits. Work on hip and ankle mobility.
• Too Much Forward Lean: Can shift stress from legs to lower back. Focus on keeping the chest up and torso more upright.

Who Should Consider Deep Squats?

Deep squats are suitable for most individuals provided they have adequate mobility, stability, and no pre-existing conditions that contraindicate the movement. They are particularly beneficial for:

• Athletes seeking maximal strength and power development.
• Individuals aiming for comprehensive lower body development.
• Those looking to improve overall functional movement and mobility.

Individuals with significant joint pain, limited mobility, or certain spinal conditions should consult a healthcare professional or qualified coach before attempting deep squats.

Progression and Regression

• Regression (Making it Easier):
  • Goblet Squat: Holds a dumbbell or kettlebell in front of the chest, which acts as a counterbalance, making it easier to maintain an upright torso and achieve depth.
  • Box Squat: Squatting to a box set at a comfortable depth helps reinforce proper form and allows for progressive depth increase.
  • Heel Elevated Squat: Placing small plates under the heels can compensate for limited ankle dorsiflexion, allowing for deeper squats.
• Progression (Making it Harder):
  • Increase Load: Gradually add weight to the barbell.
  • Increase Volume: Perform more sets and repetitions.
  • Tempo Training: Slowing down the eccentric (lowering) phase or pausing at the bottom increases time under tension.
  • Front Squat: Shifts the load to the front, demanding greater core strength and quadriceps activation, often allowing for a more upright torso.

Safety and Injury Prevention

• Warm-up Adequately: Include dynamic stretches focusing on hip and ankle mobility before squatting.
• Start Light: Master the form with light weight or just bodyweight before adding significant load.
• Listen to Your Body: Do not push through sharp pain. Discomfort is normal during challenging exercises, but pain is a warning sign.
• Use Spotters/Safety Racks: When lifting heavy, always use safety pins in a power rack or have experienced spotters.
• Consult Professionals: If you have persistent mobility issues, pain, or are unsure about your form, seek guidance from a qualified personal trainer, kinesiologist, or physical therapist.

Conclusion

While the term "AV squat" may be ambiguous, understanding it as a deep, full-range-of-motion squat (like the ATG squat) allows for significant benefits in strength, muscle development, and mobility. By focusing on proper biomechanics, maintaining spinal integrity, and progressively overloading, individuals can safely and effectively incorporate deep squats into their training regimen, unlocking their full lower body potential.