Knee Dominant (Squat)

Knee Dominant Exercises

Have deep movement at the hip and knee.

• Performance Enhancement

• Injury Prevention

• Strength Gains

• Size Gains

Resistance Training Techniques has its objectives, what are those?

Prisoner’s Squat

Regression level of Resistance Training of Knee Dominant

Goblet Squat

Standard level of Resistance Training of Knee Dominant

Front Squat
Back Squat

Progression level of Resistance Training of Knee Dominant

Hamstrings
Gluteus Maximus
Vastus Lateralis
Gastrocnemius

Sub-target muscles in Resistance Training of Knee Dominant

Prisoner’s Squat

What type of exercise is this?

Goblet Squat

What type of exercise is this?

Front Squat

What type of exercise is this?

Back Squat

What type of exercise is this?

Prisoner’s Squat

Starting Position

1. Stand squarely with the feet shoulder-width apart.

2. Place both hands on the back of your head.

3. Keep your elbows point out to the side.

Goblet Squat

Starting position

1. Stand squarely with the feet shoulder-width apart.

2. Hold the dumbbell or kettlebell vertically

3. Hug the weight against the chest

4. Keep the elbows down

Clean Grip Position/Supinated Grip
Crossed-Arm Position

Two types of starting position in Front Squat

Clean Grip Position/Supinated Grip

1. Place the bar across the front side of your shoulders.

2. With the bar in the position, place your fingertips under the bar just outside the shoulders.

3. Raise your elbows so that the upper arms are parallel to the ground.

Crossed-Arm Position

1. Flex the elbows and cross the arms on front of the chest

2. Move up to the bar to place it on top of the anterior deltoids

3. Used an open grip with the hands on top of the bar and fingers holding it in place

4. Raise the elbows to position the arms parallel to the floor

Back Squat

1. Grasp the bar with closed pronated grip slightly wider the shoulder width apart

2. Move up to the bar to place it on top of the anterior deltoids and clavicles

3. Fully flex the elbows to position the upper arms parallel to the floor