Author Ian McLeod's book Swimming Anatomy (Human Kinetics, 2010) has created a buzz in the swimming world
    as his book shows how exercise is fundamentally linked to swimming performance.
    One aspect of the body McLeod focuses on is the legs; depicting
    through anatomical illustrations and step-by-step instructions how
    the back squat builds strong legs and are a critical component to reaching
    true potential as a swimmer.


    Exercise: Back Squat



    1. Rest the
      barbell across your upper back and position your feet shoulder-width apart.

    2. Initiating
      the movement with your hips, squat down until your thighs are parallel to the
      ground.

    3. Return to
      the starting position by straightening your legs.


    Muscles Involved


    Primary: Rectus femoris, vastus
    medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius


    Secondary: Erector spinae, biceps femoris, semitendinosus,
    semimembranosus, adductor magnus, adductor longus, adductor brevis, pectineus,
    sartorius, gracilis, transversus abdominis, external oblique, internal oblique


    Swimming Focus

    Squats are a good
    all-around exercise because they recruit all major muscles groups of the lower
    extremity. Increasing the strength of the knee extensors transfers to improved
    force generation and endurance when kicking, regardless of stroke.
    Strengthening of the gluteal muscles, specifically the gluteus maximus, helps
    to improve the force that is generated with the extension of the hip during the
    breaststroke kick. Because of the similarities in the movements performed in
    squats and starts, particularly flat starts, squats should be a mainstay
    exercise for enhancing a swimmer's start.


    Extra caution should be used because of the potential for injury to the
    low back or knees. To protect the low back, beginners should start with just
    the bar until they are fully comfortable with the exercise. Emphasizing
    tightening of the core musculature, as described in the introduction to chapter
    5, will also help protect the low back. The most common causes for injury to
    the knee are shifting of the knees forward past the toes or allowing the knees
    to collapse inward when squatting down.


    Excerpted from Swimming Anatomy (Human Kinetics, 2010), for more
    information on Swimming Anatomy or other books from the anatomy series, visit www.HumanKinetics.com or call 800.747.4457.