Mike Singletary
Member
- Sep 8, 2010
- 92
- 29
Many of us consider using back squats for preferential activation of quads, hams, and glutes. to achieve this we might use different loads, foot angles, stance width, etc.
Well paoli et al. (2009) studied the effects of specific stance width and loads on different muscles of the thigh. six experience trainees performed squats at 3 different stance widths and 3 different loads. the 3 stances were narrow (hip width), wide (double the hip width), and "in-between." the 3 loads were 0, 30% 1 rep max, and 70% 1 rep max.
Interestingly, the results showed that the only significant difference in emg muscle activation was for glute max with increases in stance width and loads. so their were no differences in emg activation for other muscles with different stances.
We might use a narrow stance thinking quads or medial quads are activated more. when in fact we might be just training all the muscles of the thigh equally the same during back squats.
So for those who care about glute hypertrophy, do some back squats with a wide stance?
Do you change your foot positions, stance widths or range of motion to stress different muscles during squats?
Abstract:
Paoli, A, Marcolin, G, and Petrone, N. The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. J Strength Cond Res 23(1): 246-250, 2009-Many strength trainers believe that varying the stance width during the back squat can target specific muscles of the thigh. The aim of the present work was to test this theory measuring the activation of 8 thigh muscles while performing back squats at 3 stance widths and with 3 different bar loads. Six experienced lifters performed 3 sets of 10 repetitions of squats, each one with a different stance width, using 3 resistances: no load, 30% of 1-repetition maximum (1RM), and 70% 1RM. Sets were separated by 6 minutes of rest. Electromyographic (EMG) surface electrodes were placed on the vastus medialis, vastus lateralis, rectus femoris, semitendinosus, biceps femoris, gluteus maximus, gluteus medium, and adductor maior. Analysis of variance and Scheffe post hoc tests indicated a significant difference in EMG activity only for the gluteus maximus; in particular, there was a higher electrical activity of this muscle when back squats were performed at the maximum stance widths at 0 and 70% 1RM. There were no significant differences concerning the EMG activity of the other analyzed muscles. These findings suggest that a large width is necessary for a greater activation of the gluteus maximus during back squats.
(C) 2009 National Strength and Conditioning Association
Well paoli et al. (2009) studied the effects of specific stance width and loads on different muscles of the thigh. six experience trainees performed squats at 3 different stance widths and 3 different loads. the 3 stances were narrow (hip width), wide (double the hip width), and "in-between." the 3 loads were 0, 30% 1 rep max, and 70% 1 rep max.
Interestingly, the results showed that the only significant difference in emg muscle activation was for glute max with increases in stance width and loads. so their were no differences in emg activation for other muscles with different stances.
We might use a narrow stance thinking quads or medial quads are activated more. when in fact we might be just training all the muscles of the thigh equally the same during back squats.
So for those who care about glute hypertrophy, do some back squats with a wide stance?
Do you change your foot positions, stance widths or range of motion to stress different muscles during squats?
Abstract:
Paoli, A, Marcolin, G, and Petrone, N. The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. J Strength Cond Res 23(1): 246-250, 2009-Many strength trainers believe that varying the stance width during the back squat can target specific muscles of the thigh. The aim of the present work was to test this theory measuring the activation of 8 thigh muscles while performing back squats at 3 stance widths and with 3 different bar loads. Six experienced lifters performed 3 sets of 10 repetitions of squats, each one with a different stance width, using 3 resistances: no load, 30% of 1-repetition maximum (1RM), and 70% 1RM. Sets were separated by 6 minutes of rest. Electromyographic (EMG) surface electrodes were placed on the vastus medialis, vastus lateralis, rectus femoris, semitendinosus, biceps femoris, gluteus maximus, gluteus medium, and adductor maior. Analysis of variance and Scheffe post hoc tests indicated a significant difference in EMG activity only for the gluteus maximus; in particular, there was a higher electrical activity of this muscle when back squats were performed at the maximum stance widths at 0 and 70% 1RM. There were no significant differences concerning the EMG activity of the other analyzed muscles. These findings suggest that a large width is necessary for a greater activation of the gluteus maximus during back squats.
(C) 2009 National Strength and Conditioning Association
