2 LEG SQUATS vs. OTHER EXERCISES – RESEARCH
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1
EMG & MRI STUDY
GLUTEUS MAXIMUS UPPER & LOWER
– Squats vs. Hip Thrust
Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift – 2023 – Plotkin, Contreras et al
Procedure
– Untrained college-aged participants were randomized into HT (n = 18) or SQ (n = 16) groups.
– Surface electromyograms (sEMG) from the right GMax and GMedius muscles were obtained during the first training session.
– 9 wks of supervised training (15–17 sessions), before and after which gluteus and leg muscle cross-sectional area (mCSA) was assessed via MRI
Exercises
– barbell squat, depth was set to when the femur was parallel to the floor, with all but one participant achieving a depth at or below this point
– barbell hip thrust: Thruster 3.0, BC Strength set for brief contact with floor (weight plate 21”) and hips at bottom; rep completed when tibia was perpendicular to the floor and femur parallel to floor. Torso position maintained to avoid excessive motion through the pelvis
– barbell deadlift: from the floor, torso position throughout, stood upright with full knee and hip extensions.
EMG STUDIES
GLUTEUS MEDIUS, VASTUS MEDIALIS, VASTUS LATERALIS
– Squats vs. “Bulgarians”
Comparison of Lower Extremity EMG Between the 2-Leg Squat and Modified Single-Leg Squat in Female Athletes – 2010 – McCurdy et al
Procedure
– 11 Division I female athletes soccer, softball, and track
– 3 parallel repetitions at 85% of their 3RM
Exercises – Same Relative Intensity
1. Modified Single Leg Squat = Bulgarians
2. Parallel Squats
Mean Test Results
Gluteus Medius: Bulgarians 40 . Parallel Squats 25
Vastus Medialis & Vastus Lateralis: Parallel Squats 105 . Bulgarians 70
GLUTEUS MAXIMUS UPPER & LOWER
– Squats vs. Hip Thrust
Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Activity in the Back Squat and Barbell Hip Thrust Exercises – 2014 – Contreras
Results
Gluteus Maximus Upper: Hip Thrust 70% . Parallel Squat 30%
Gluteus Maximus Lower: Hip Thrust 85% . Parallel Squat 45%
Vastus Lateralis: Parallel Squat 110% . Hip Thrust 100%
GLUTEUS MAXIMUS
– Squats vs. RDL vs. Hip Thrust
Comparison b/n Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension – 2019 – Delgado
Procedure
– exercises performed with the same load (60 kg) and at one repetition maximum (1RM)
– Eight men with a minimum of 1 year’s lower-body strength training
Exercises
1. Squat: depth top of thighs lower than top of knees
2. RDL – Romanian Deadlift
3. Barbell Hip Thrust
Results
Gluteus Maximus 60kg: Barbell hip thrust 155% . RDL 70% . Squat 50%
– Gluteus Maximus 1RM: Barbell hip thrust 210% . RDL 180% . Squat 150%
Vastus lateralis 60kg: Squat 230% . Barbell Hip Thrust 90% . RDL 50%
– Vastus Lateralis 1RM: Squat340% . Barbell Hip Thrust 160% . RDL 100%