The quadruped hip extensions, step - ups, and lunges generated significantly more muscle
activation than squats.
Not exact matches
The last nail on the coffin comes from a Canadian study which found that free - weight
squats allow around 43 % more muscular
activation than Smith - machine
squats, which means that
squatting in the Smith machine is literally a waste of your time and energy.
On the other hand, many studies have shown that ass - to - grass
squats allow greater muscle
activation and offer superior benefits in terms of muscle growth and strength gains
than partial
squats.
The leg press and the good morning are less effective, displaying lower muscle
activation than the stiff - legged deadlift, glute - ham raise, and back
squat.
As a result, practically any exercise you do with it — from conventional strength movements like presses and
squats to more unique kettlebell exercises like swings and snatches — is going to require stricter form and more muscle
activation than you could get away with using a dumbbell.
Even though it looks simple, you get tremendous glute
activation with this exercise (even more
than with
squats according to a study done by the American Council on Exercise).
Studies have shown that the wide
squat gets a lot more glute
activation than the narrow
squat, and since you're reading this to get a sexier butt, that's why we're doing them.
Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (
squats, front
squats, split
squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core -
activation exercises) will have a much greater metabolism stimulating effect
than isolation exercises (concentration curls, calf raises, etc)
Their findings showed that even though
squats generated significantly more muscle
activation than both the horizontal and vertical leg presses, there was no significant difference in EMG activity when compared to the other exercises.
So we might expect the hip thrust to produce greater gluteus maximus muscle
activation than the back
squat.
So exercises that involve less knee extension (hip thrusts, deadlifts, pull throughs and back extensions) will tend to produce much greater hip muscle
activation than those that involve more knee extension (
squats, lunges, and leg presses), although there are other factors involved of course!