< strong>Will the lower the squat produce more knee shear force?
Many people think that a half squat will result in a quarter squat (Partial Squat). In fact, it protects the knees from stress. Less stress? Really?
In fact, the opposite is true: half squats and quarter squats increase the shear force on your knees.
Half squats will fully activate the quadriceps muscles on the front of the thighs. At this time, the tibia will produce an outward pulling force (Anterior Tug on the Tibia) when squatting, and thus produce more Most of the shear force is on the knees.
You need to know: If your hips are higher than your knees when you squat, then this action will focus on exercising your quadriceps. If you continue to squat down until your hips are lower than your knees, then Your hamstrings and glutes will start to work, taking more pressure off the quadriceps
If you want to make the situation worse, you might as well try a half-squat with your back against the wall, because this is equivalent to Tell the back muscles of the body that they don't need to do anything. Many people think that half-squatting against the wall can reduce the pressure on their knees, but this approach actually increases the shear force on their knees. But if you squat to the end, the muscles on the front and back will support the movement in equal proportions, and the pressure on the joints will not only fall.on the knee, instead allowing more load to be distributed to the larger hip joint.
Squatting to the bottom will put more pressure on the knees? That only happens if you don't have good posture
For example, with your heels off the ground and all your weight on your knees and thighs, rather than sitting on a chair Generally straight up and down. In another situation, we will do a half-squat position, which is to ask a person who lacks lower body mobility to use eccentric contraction to slowly squat to a reasonable range (the range that the body can control) to train his movement control ability. But we will never do it with his back against the wall, because we want the rear kinetic chain of his body to be activated as well.
After activating your glutes and biceps femoris, they can help you share the pressure evenly! Therefore, it can be understood that a deeper breech position does increase the pressure on the knee joint, but no matter how great the pressure is, it is shared by many muscle groups, rather than all being borne by the knee joint during a half-squat!
Another study shows that when you do quadriceps-isolating movements like leg extensions, it actually puts more stress on your ligaments. , and when doing isolated movements, there are no other muscles to help you maintain the stability of the ligaments. Therefore, as long as the squat posture is correct, this movement is safer than isolated leg extensions!