Certified Personal Trainer (NSCA) Practice Exam

Which muscles primarily contribute to the stabilization during a heavy back squat?

1. Quadriceps and hamstrings

2. Core muscles and spinal erectors

3. Calves and ankle stabilizers

4. Back extensors and glutes

The correct answer is: Core muscles and spinal erectors

The core muscles and spinal erectors play a critical role in stabilizing the body during a heavy back squat. When performing this movement, maintaining proper posture and alignment is essential to ensure safety and effectiveness. The core muscles, which include the rectus abdominis, obliques, and transversus abdominis, engage to stabilize the trunk and pelvis, helping to resist excessive forward or backward bending at the waist. Simultaneously, the spinal erectors, which run along the spine, help to maintain a neutral spine position, preventing any undesired flexion or extension of the back under load. This stabilization is vital for transferring forces effectively from the lower body to the upper body and ensuring that the squat is performed in a biomechanically sound manner. Without the proper stabilization provided by these muscle groups, the risk of injury increases, and the effectiveness of the exercise diminishes. While the quadriceps and hamstrings are involved in the movement of the squat, their primary function is not stabilization during the lift. The calves and ankle stabilizers contribute to balance and stability at the base of the movement but are not as critical as the core and spinal muscles. Similarly, while the back extensors and glutes do aid in the movement