Squats: Understanding Push vs. Pull Movements and Biomechanics

Are Squats Push or Pull?

Squats are primarily classified as a pushing movement, as the concentric (lifting) phase involves extending the knees and hips against resistance. However, a comprehensive understanding of squat mechanics reveals subtle "pulling" elements, particularly in the eccentric (lowering) phase.

Understanding Push vs. Pull Movements in Exercise

To accurately classify the squat, it's essential to define what constitutes a "push" versus a "pull" movement in the context of resistance training.

• Pushing Movements: These exercises involve moving a weight away from the body or pushing the body away from the ground. They are characterized by muscle contractions that extend joints. Common examples include:
  • Upper Body: Bench press, overhead press, triceps extensions.
  • Lower Body: Leg press, leg extension, calf raises, and indeed, squats.
• Pulling Movements: These exercises involve moving a weight towards the body or pulling the body towards a fixed point. They are characterized by muscle contractions that flex or adduct joints. Common examples include:
  • Upper Body: Rows (barbell, dumbbell, cable), pull-ups, lat pulldowns, biceps curls.
  • Lower Body: Hamstring curls, deadlifts (while a complex full-body lift, the initial pull off the floor is a dominant pulling action).

While this distinction seems clear-cut, many compound movements involve a complex interplay of muscle groups, making a definitive classification sometimes nuanced.

The Biomechanics of the Squat: A Pushing Dominance

The squat is a foundational compound exercise that primarily trains the lower body. When analyzing its primary action, it overwhelmingly aligns with a pushing movement pattern.

• Concentric Phase (Ascent): This is the "standing up" portion of the squat, where the body works against gravity and external load.
  • Knee Extension: The quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) powerfully contract to extend the knees, pushing the body upwards.
  • Hip Extension: The gluteal muscles (gluteus maximus, medius, minimus) and hamstrings (biceps femoris, semitendinosus, semimembranosus) work synergistically to extend the hips, driving the body vertically.
  • Force Application: The feet push against the ground, transferring force through the legs to lift the body and the barbell. This direct application of force away from the ground is the hallmark of a pushing movement.

The "Pulling" Aspect: Eccentric Control and Hip Flexion

While the squat's concentric phase is clearly a push, its eccentric (lowering) phase introduces a "pulling" or more accurately, a controlled resistance against a pull.

• Eccentric Phase (Descent): As you lower into the squat, gravity "pulls" your body downwards. Your muscles, primarily the quadriceps, glutes, and hamstrings, must resist this pull through controlled lengthening (eccentric contraction). This controlled descent is crucial for building strength and preventing injury.
  • Gravity's Pull: The external load (barbell) and your body weight are pulled downwards by gravity.
  • Muscular Resistance: Your primary movers act as brakes, eccentrically contracting to control the speed and depth of the descent. While not a concentric pulling action, it is a deliberate resistance against a gravitational pull.
  • Hip Flexion: As you descend, your hips flex. While the hip flexors themselves are lengthening under control, the action of "pulling yourself into the hole" (especially in deeper squats) can feel like a controlled pull, engaging the posterior chain to maintain tension and stability. However, this is distinct from the concentric pulling action seen in exercises like rows or deadlifts.

Therefore, while the eccentric phase involves resisting a downward pull, the dominant, force-generating action during the squat is the upward push.

Why This Classification Matters

Understanding whether an exercise is primarily a push or a pull is crucial for several aspects of effective program design and exercise knowledge:

• Balanced Program Design: Many training programs are structured around push/pull splits (e.g., Push Day, Pull Day, Leg Day). Classifying squats as a push movement helps ensure a balanced approach to training, preventing overtraining of certain muscle groups and under-training of others.
• Muscle Group Identification: It clearly indicates which major muscle groups (quadriceps, glutes, hamstrings) are the primary movers, allowing for targeted training and understanding of muscular adaptations.
• Movement Pattern Recognition: It enhances a lifter's or trainer's ability to recognize and categorize movement patterns, which is fundamental for developing a comprehensive and well-rounded exercise repertoire.
• Injury Prevention: Understanding the force vectors involved helps in cues for proper form and technique, leading to safer and more effective training.

Conclusion: A Pushing Foundation with Nuance

In summary, the squat is overwhelmingly classified as a pushing exercise due to its primary concentric action of extending the hips and knees against resistance to lift the body and load upwards. While the eccentric phase involves a controlled resistance against gravity's pull, this does not redefine its fundamental classification. For practical programming and understanding, consider the squat a cornerstone of lower body pushing strength, integral to building powerful and functional legs and glutes.