Similarly, Gorsuch et al. (2013) reported that the absolute load was
greater during squats to above parallel than during squats to parallel, when using the same relative loads.
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.
Not exact matches
What's especially
great about the curtsy lunge is that most traditional exercises move you forward or back, but this one moves you laterally, requiring you to work muscles you might not be working
during regular
squats and lunges, Klika says.
Based on a
great number of scientific studies and the expertise of many strength coaches, the majority of people will have most benefit from taking a wider stance and turning their feet slightly out (at 15 - 40 degrees)
during the
squat.
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.
The reason is, that the higher bar position forces the body to stay more upright
during the
squatting movement and also allows to achieve
greater depth, than a lower bar position.
It was
great because I don't think that I had pushed myself that hard
during squats in a long time.
Heavier loads, faster bar speeds, and
greater depth (with the same relative load), all lead to increased erector spinae muscle activity
during back
squats.
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.
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.
Heavier loads are lifted
during partial rather than parallel
squats, by individuals with
greater levels of resistance - training experience, and by athletes using a powerlifting - style of
squat compared to an Olympic weightlifting - style of
squat.
They are
greater using a traditional
squat than when using a powerlifting - style
squat but similar
during back and front
squats.
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.
Comparing the back
squat with sled pulling, Okkonen and Häkkinen (2013) reported that peak ground reaction forces with 70 % of half
squat 1RM were
greater than
during either block starts or sled pulling with loads of 10 % or 20 % of bodyweight.
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.
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.
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.
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.
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.
Wretenberg et al. (1996) found that peak knee extensor moments were
greater during both powerlifting
squats and
during Olympic weightlifting - style
squats when performed with
greater depth (deep = maximal knee flexion vs. parallel = posterior of the hamstrings parallel to the ground).
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.
They report that absolute load was
greater during the partial
squat compared to the parallel
squat.
It's a
great way to improve hip mobility and to learn how to push the knees outward
during the
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.
Similarly, Shields et al. (2005) also reported that although hamstrings EMG amplitude increased with increasing load
during 1 - leg
squats, the quadriceps displayed much
greater EMG amplitude than the hamstrings at all loads, with the quadriceps - to - hamstrings ratio of EMG amplitude ranging from 2.3 — 3.0.
For example, Youdas et al. (2007) found that males but not females displayed
greater hamstrings EMG amplitude than quadriceps EMG amplitude
during the split
squat.
They reported that peak force was significantly
greater during the split
squat than
during the standard back
squat (19.10 ± 3.25 N / kg vs. 14.88 ± 2.22 N / kg).
Moreover, the hip extension moment measured
during deadlifts appears to be slightly
greater than that measured in the traditional back
squat and this may be a result of the
greater peak external moment arm at the hip, (c.f. Escamilla et al. 2000; Escamilla et al. 2001b).
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.
Finally, with a similar absolute load,
greater depth
during squats leads to a
greater hip extension moment, at least as far as parallel (Bryanton et al. 2012; Yoshioka et al. 2014).
A load position that allows individuals to sit back further
during the
squat also appears to lead to a
greater hip extension moment (Fry et al. 2003; Biscarini et al. 2011; Lorenzetti et al. 2012; Gillette & Stevermer, 2012).
Another common assumption is that strength training with heavy loads produces
greater gains in maximum strength
during multi-joint, dynamic exercises (like deadlifts, bench presses, and
squats) because of larger increases in coordination.