During any squat variation, the hip gets into a certain level of abduction, which is crucial because hip abduction increases the range of motion of the hips and contributes to a more efficient hip extension.
Not exact matches
During Single - legged
squat variations the focus is on one leg and this leg has to do the heavy lifting, in the purest sense of the word.
In case that leg has any weaknesses, there is a compensation or help from the other leg as it happens
during double - legged
squat variations is not possible.
Comparing the back
squat and box
squat, Swinton et al. (2012) found that rate of force development was 3 — 4 times greater
during the box
squat variation than
during the traditional and powerlifting
squat variations.
Swinton et al. (2012) found that peak trunk angle was similar in the traditional and powerlifting
squat variations but was much less acute
during the box
squat.
Comparing
squat variations, Russell and Phillips (1989) reported that peak hip extensor moments were greater
during the back
squat than in the front
squat, even when each
variation was performed to a standardized depth and with the same relative load.
Wretenberg et al. (1996) found that peak knee extensor moments were lower
during powerlifting
squats than
during Olympic weightlifting - style
squats, even though the powerlifting
squats involved the use of greater absolute loads; Swinton et al. (2012) reported that peak knee extensor moments were greater in the box
squat variation than in either the traditional or powerlifting
squat variations, but there was no difference between traditional and powerlifting
squats.
During the back
squat, greater relative load, a narrow stance and free weight
variations appear beneficial.
I use so many different
variations of bodyweight
squats during boot camp training and in my workouts for both Torched In 20 and the weekly workouts for Fit Women's Weekly.
When performing the
squat variations with 90 % of 3RM, muscle activity of the erector spinae was superior in the back
squat during the ascending phase (94.7 ± 20.8 vs. 79.8 ± 22.5 % of MVC) while there was no difference
during the descending phase (72.1 ± 22.2 vs. 69.7 ± 13.5), respectively.
In respect of lumbar posture, Vakos et al. (1994) compared the hamstrings EMG amplitude
during squats with kyphotic and lordotic postures and found no differences between the two
variations.
They reported no difference in erector spinae muscle activity between the two
squat variations despite a greater absolute load being lifted
during the back
squat.
The rectus abdominis and external oblique display moderate levels of muscle activity
during squat and deadlift
variations, but there is no difference in muscle activity of the abdominals between the
squat and deadlift.
Comparing barbell
squat variations, Aspe et al. (2014) explored the erector spinae
during back
squats and overhead
squats with loads equal to 60, 75 and 90 % of 3RM.
Gluteus maximus EMG amplitude can be enhanced
during lunges (and probably also split
squats) by selecting the forward
variation, using longer step lengths, and using elastic resistance to increase the difficulty at the top of the movement.