Min menu


Top Article


Exists a "Best" Squat Position?

Which barbell squat workout variation results in the most glute, quad, and hamstring activation? In their latest study, researchers from New Zealand's Sport Performance Research Institute attempted to provide an answer to this topic.


Thirteen female subjects with resistance training experience were the primary focus of the investigation. They each completed one set of 10 repetitions for the deep, parallel, and front barbell squat variations. In order to measure and record the maximum voluntary isometric contraction (MVIC), electromyography electrolytes were applied to the quadriceps, hamstrings, and glutes. The identical foot positioning was used to execute each variant.


The research demonstrated that all squat variations produce the same level of muscle activation. The authors speculate that their results may have been different from those of studies that reveal higher EMG activity during deep squats because the 10RM loads were modified to account for the differences in strength. In none of the variations did the hamstrings show any significant activation.


Deep squats have the capacity to result in the largest muscular hypertrophy, per several lengthy investigations. When all is said and done, the findings of the New Zealand study show that front and parallel squats can effectively substitute deep squats if there is no other option.

You now have it. Finding weight that will allow you to do deep squats without destroying your form is the ideal course of action if you want results that will last over the long term. It will undoubtedly result in the long-term growth of your leg muscle mass. Leg curls and stiff-leg deadlifts should be a part of your training regimen as squat exercises don't adequately target the hamstrings.