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Squat (Full-Range Synergy)

Primary target: Sartorius (缝匠肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Barbell/bodyweight

Sets & Reps

3-4 sets × 8-12 reps · rest 2 min

How to do it

Standard squat framework with emphasis on full range and stability: below thigh-parallel, the deep hip stabilizers (including sartorius) co-contract to secure the hip and knee; 2-3 second eccentric.

Common mistakes

Shallow depth (weak deep-synergist stimulus), knees caving, center of gravity drifting

Muscles Worked

Other Exercises for the Same Muscle

Side Lunge · Band Hip External Rotation