Using an unstable surface does not appear to affect transverse abdominis muscle
activity during squats.
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.
Not exact matches
Created by David Weck, the inventor of BOSU, WeckMethod training improves essential ground based movement (walking, running,
squatting, jumping, agility) by setting correct tension within the body and generating greater force production and efficiency
during athletic
activity.
Strong and flexible hip rotators keep hip and knee joints properly aligned with
activity and help prevent sudden twisting of the knee
during quick side - to - side movements, quick turns, lunges or
squats.
Heavier loads, faster bar speeds, and greater depth (with the same relative load), all lead to increased erector spinae muscle
activity during back
squats.
Heavier loads, and conscious cues to contract the abdominals lead to increased abdominal muscle
activity during back
squats.
Comparing different stance widths, both McCaw and Melrose (1999) and Paoli et al. (2009) found that muscle
activity was greater
during squats with a wide stance width compared to those with a narrower stance width.
Comparing the back
squat and sled push, Maddigan et al. (2014) compared a 10RM back
squat with a 20 step maximum sled push and found that the sled displayed superior muscle
activity to the
squat during the maximal tests.
They report that the lateral gastrocnemius displayed superior muscle
activity during the concentric upward phase of the back
squat at 75 and 90 % of 1RM when compared to the same relative load in the overhead
squat.
Similarly, the gastrocnemius displayed superior muscle
activity during the partial
squat compared to the parallel
squat.
They report that the partial
squat produced greater medial gastrocnemius muscle
activity compared to the parallel
squat, despite a greater range of ankle motion
during the parallel
squat.
Intervention — any acute study assessing the muscle
activity of the adductors (adductor group, adductor magnus, or adductor longus)
during the
squat exercise
Intervention — any acute study assessing the muscle
activity of the gluteus maximus
during the
squat exercise
Heavier loads, faster bar speeds, greater depth (with the same absolute and relative loads), and using running shoes rather than no footwear all lead to increased quadriceps muscle
activity during back
squats.
This is likely due to superior medial gastrocnemius muscle
activity during the concentric phase of the narrow width
squat.
Intervention — any acute study assessing the muscle
activity of the gastrocnemius or soleus
during the
squat exercise
Finally, comparing the back
squat and sled push, Maddigan et al. (2014) compared a 10RM back
squat with a 20 step maximum sled push and found that the
squat displayed superior muscle
activity to the sled
during the maximal tests.
They report that the medial gastrocnemius muscle
activity was no different between the
squat, split
squat and rear foot elevated split
squat (278, 281, 380 mV), albeit a trend towards greater gastrocnemius muscle
activity during the rear foot elevated split
squat.
Faster bar speeds and greater depth with the same absolute loads (but not the same relative loads), lead to increased hamstrings muscle
activity during back
squats.
Assessing the effects of cues, Bressel et al. (2009) found that conscious efforts to contract the abdominal muscles
during squats did not affect the muscle
activity of the erector spinae.
Therefore, it appears that the gastrocnemius displays superior muscle
activity during the concentric upward phase
during the narrow stance back
squat.
This section sets out a summary of the research that has explored the muscle
activity of each of the main trunk and lower body muscles
during the
squat exercise, using electromyography (EMG).
In contrast, with the same absolute load (load lifted in both movements equal to 90 % of overhead
squat), there was no difference in gastrocnemius muscle
activity during the concentric phase yet greater muscle
activity during the eccentric phase when performing the overhead
squat.
During the back
squat, using a wider stance and knee wraps increase gluteus maximus muscle
activity, while using running shoes rather than no footwear increases quadriceps muscle
activity.
Both Wretenberg et al. (1996) and Pick and Becque (2000) found that stronger individuals displayed greater muscle
activity than weaker individuals
during the back
squat.
Assessing stance width, Escamilla et al. (2001) compared the back
squat with stance widths equal to 1 and 2.0 times hip width with loads equal to the 12RM and found that the narrow stance produced superior gastrocnemius muscle
activity compared to the wide stance
during the back
squat.
Finally, Maddigan et al. (2014) compared a 10RM back
squat with a 20 step maximum sled push and found no differences in muscle
activity between the two exercises
during the maximal tests.
They report that soleus muscle
activity during the rear foot elevated split
squat condition displayed a tendency to produce superior soleus muscle
activity (125 vs. 95 % of MVIC) compared to the back
squat.
Assessing the effects of cues, Bressel et al. (2009) found that conscious efforts to contract the abdominal muscles
during squats caused increased muscle
activity.
Several studies have assessed calf muscle
activity during compound exercises, including the leg press, back
squat, overhead
squat, deadlift and split
squats.
Intervention — any acute study assessing the muscle
activity of the quadriceps
during the
squat exercise
Comparing the back
squat with knee extensions, Signorile et al. (1994) found that muscle
activity was greater
during back
squats than
during knee extensions but Andersen et al. (2006) found the opposite results and Escamilla et al. (1998) found that muscle
activity differences depended upon knee angle.
Heavier loads appear to lead to increased hip adductor muscle
activity during back
squats.
Simply doing strong diaphragmatic breathing
during routine sets of
squats and deadlifts helps to get more glute and hip flexor
activity in the movement through fascial links of the diaphragm.
When you look at sports and physical
activities (like hiking and walking), most are done standing up, so the best way to strengthen the glutes is
during standing exercises like
squats and lunges and 1 leg balance exercises.
Assessing the effect of equipment, Lander et al. (1990) explored rectus abdominis muscle
activity during back
squats with or without two types of weightlifting belt, with 90 % of 1RM.
This section sets out a summary of the research that has explored the muscle
activity of each of the main trunk and lower body muscles
during the split
squat exercise, using electromyography (EMG).
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.
Comparing the effect external resistance type, Saeterbakken et al. (2014) explored erector spinae muscle
activity during the back
squat with 6RM loads using either a barbell or a combination of a barbell and elastic resistance (where elastic resistance comprised between 25 — 40 % total load, depending on the phase of the lift).
Zeller et al. (2003) reported that females demonstrated a non-significant trend towards reduced gluteus medius muscle
activity during a single - leg
squat exercise.
They found that gluteus medius muscle
activity was significantly higher
during the split
squat than
during the standard back
squat.
During the
squat, increasing relative load leads to greater external oblique muscle
activity but does not alter rectus abdominis or transverse abdominis muscle
activity.
During squats, training with higher loads and faster speeds appear to maximise erector spinae muscle
activity, while internal cues, unstable surfaces, using barbells with elastic resistance, changing footwear, or using a weightlifting belt do not affect erector spinae muscle
activity.
Comparing compound and stability exercises, Comfort et al. (2011) explored lower erector spinae muscle
activity during the back
squat, front
squat, the standing barbell press, plank and superman on a swiss ball.
Intervention — any acute study assessing the muscle
activity of the erector spinae
during the split
squat exercise
Erector spinae muscle
activity was superior in the back
squat compared to the weighted sled exercise
during the concentric phase of the exercise.
The erector spinae is highly active
during a number of less traditional exercises, including the log - lift and tire - flip strongman events, but the sled push exercise produces lower muscle
activity than the back
squat.
Intervention — any acute study assessing the muscle
activity of the quadriceps
during the split
squat exercise
Both studies found that quadriceps muscle
activity was significantly higher
during the standard back
squat than
during the split
squat.
Lower erector spinae muscle
activity is very high
during both back
squats and deadlifts.