Anderson squat

Introduction & biomechanics

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Movement pattern: Knee-dominant pattern. Simultaneous hip and knee flexion with neutral spine.

Equipment: Barra, rack · Difficulty: intermediate · Stress type: mechanical

This exercise is effective for hypertrophy when executed with full ROM, controlled tempo and RIR 1-2. Adjust load to maintain technique across all reps.

Step-by-step execution

Starting position / Setup

1. Set up Anderson squat with stable footing and a braced core.
2. Align joints (wrist-elbow-shoulder or hip-knee-ankle depending on pattern).
3. Grip/adjust equipment: Barra, rack.
4. Retract scapulae if applicable; maintain neutral spine.
5. Take a deep breath into the diaphragm before initiating the first rep.

Concentric phase (push/pull/lift)

Drive the movement with intent on Quadriceps (tempo 1-0-1-0). Avoid momentum from surrounding muscles. Lock out or peak contraction without losing joint alignment.

Eccentric phase (return)

Lower under control for 2-3 seconds to maximize mechanical tension. Stop before form breakdown; maintain scapular and spinal position throughout.

Breathing pattern

• Compound lifts: Inhale during setup/brace, exhale through the sticking point on concentric, inhale again at the top or before the next rep.
• Isolation: Exhale on exertion (concentric), inhale on eccentric.
• Avoid prolonged Valsalva unless lifting near-max loads with experience.

Muscles worked

• Agonist (primary): Quadriceps
• Synergists: Gluteus maximus
• Auxiliary / support: —
• Stabilizers: Rectus abdominis / Core, Spinal erectors

Common mistakes & injury prevention

1. Knee valgus or collapsing on the descent — Correct by reducing load and focusing on controlled tempo.
2. Losing spinal neutrality (flexion or hyperextension) — Correct by reducing load and focusing on controlled tempo.
3. Partial ROM without full target muscle tension — Correct by reducing load and focusing on controlled tempo.
4. Rising onto toes or losing floor contact without control — Correct by reducing load and focusing on controlled tempo.

Variants & adaptations

• Bulgarian split squat (unilateral)
• Romanian deadlift (hamstring focus)
• Leg press (high volume)
• Goblet squat (technique learning)

By equipment: Use dumbbells or bodyweight if equipment is limited.

Programming tips

• Sets/reps: 3-4 × 6-12 (compounds) or 3-4 × 10-20 (isolation), RIR 1-2.
• Rest: 90-180 s compounds, 60-90 s isolation.
• Frequency: 2×/week per muscle group with adequate recovery.
• Progression: Add reps first, then load (2.5-5 kg) when hitting top of rep range.