SPLIT SQUATS – BACK FOOT ON THE FLOOR
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MOMENT ARM STUDY
UPPER GLUTE MAX, GLUTE MEDIUS, TFL
– Split Squat with Long & Short Strides
Joint Angles of the Ankle, Knee, and Hip and Loading Conditions During Barbell Split Squats – 2013 – Schutz
Procedure
– 11 subjects performed split squats with an additional load of 25% body weight applied using a barbell
– 60º Shin Angle = Knee over Toes; 75º Shin Angle = Knee over Mid-Foot; 90º Shin Angle = Vertical
Results – NJM – Net Joint Moment Angle
1. Longer stride + 60º shin angle = Increased Hip Extension = Glute dominant
2. Shorter stride + 90º shin angle = Increased Knee Extension = Quad dominant
EMG STUDIES
GLUTEUS MAXIMUS, RECTUS FEMORIS, ERECTOR SPINAE
– Split Squat vs. Forward Lunge vs. Walking Lunge
Influence of Trunk Position during Three Lunge Exercises on Muscular Activation in Trained Women – 2021 – Bezerra
Procedure
– trained young women ≥1 year with an overload of 30% of body weight in 6 conditions
A. STAT Lunge (Split Squat): maximally flexing RT knee (~90° – 100°); return to initial position
B. FORW Lunge: step forward flex RT knee (~90° – 100°); return to initial position by pushing RT foot backward
C. WALK Lunge: step forward flex RT knee (~90° – 100°); then take a step, pushing LT foot forward to a standing position
Electrodes
GMax: halfway b/n distance of greater trochanter and 2nd sacral vertebra in the belly of the muscle
Rectus Femoris: 1/3 proximal b/n distance of anterior superior iliac spine and superior side of patella
Biceps Femoris: halfway b/n distance of ischial tuberosity and lateral epicondyle of tibia
Lower Lumber Erector Spinae: 3 cm lateral to spine and nearly level with iliac crest b/n L3 and L4 vertebrae
Results – Level
Gluteus Maximus: Walking 55 . Forward or Lunge Return 50 . Static or Split Squat 25
Rectus Femoris: Walking 70 . Forward or Lunge Return 65 . Static or Split Squat 65
+ Biceps Femoris: Static or Split Squat 26 . Forward or Lunge Return 22 . Walking 18
+ Lower Erector Spinae: Walking 30 . Forward or Lunge Return 15 . Static or Split Squat 10
Results – Forward Leaning Upper Body on Inclined Treadmill
Gluteus Maximus: Walking 55 . Forward or Lunge Return 55 . Static or Split Squat 40
Rectus Femoris: Walking 75 . Forward or Lunge Return 70 . Static or Split Squat 65
+ Biceps Femoris: Walking 28 . Forward or Lunge Return 24 . Static or Split Squat 16
+ Lower Erector Spinae: Walking 50 . Forward or Lunge Return 35 . Static or Split Squat 35
GLUTEUS MAXIMUS
– Split Squat
Glute Max Activation during Common Strength and Hypertrophy Exercises – Review – 2020 – Neto
Procedure
– GMax activation levels during strength exercises that incorporate hip extension and use of external load
Results
– the following factors might directly influence GMax activation
(1) External load (2) movement velocity (3) level of fatigue (4) mechanical complexity of the exercise (5) need for joint stabilization
– Step-up may elicit the highest level of Gmax activation possibly due to the stabilization requirement
| Classification | Activation | Exercise | Average (%MVIC) |
|---|---|---|---|
| 1º | Very high | Step-Up | 169.22 ± 101.47 |
| 2° | Very high | Lateral Step-Up | 114.25 ± 54.74 |
| 3° | Very high | Diagonal Step-Up | 113.21 ± 43.54 |
| 4° | Very high | Crossover Step-up | 104.19 ± 33.63 |
| 5° | Very high | Hex Bar Deadlift | 88 ± 16 |
| 6° | Very high | Rotation BB Hip Thrust | 86.18 ± 34.3 |
| 7° | Very high | Traditional BB Hip Thrust | Lower GM: 69.5/Upper GM: 86.7 |
| 8° | Very high | American BB Hip Thrust | Lower GM: 57.4 ± 34.8/ Upper GM: 89.9 ± 32.4 |
| 9° | Very high | Belt Squat | 71.34 ± 29.42 |
| 10° | Very high | Split Squat | 70 ± 15 |
| 11° | Very high | In-line Lunge | 67 ± 11 |
| 12° | Very high | Traditional Lunge | 66 ± 13 |
| 13° | Very high | Pull Barbell Hip Thrust | 65.87 ± 23.28 |
| 14° | Very high | Modified Single-leg Squat | 65.6 ± 15.1 |
| 15° | Very high | Traditional Deadlift | 64.50 ± 41.72 |
| 16° | Very high | Band Hip Thrust | Lower GM: 49.2 ± 26.5/ Upper GM: 79.2 ± 29.9 |
| 17° | High | Parallel Back Squat | 59.76 ± 22.52 |
| 18° | High | Feet-away Barbell Hip Thrust | 51.38±17.93 |
| 19º | High | Front Squat | 40.54 ± 4.73 |
| 20° | High | Stiff-Leg Deadlift | 40.5 ± 18.8 |
| 21° | Moderate | Overhead Squat | 39.75 ± 29.91 |
| 22° | Moderate | Sumo Deadlift | 37 ± 28 |
| 23° | Moderate | Partial Back Squat | 28.16 ± 10.35 |
| 24° | Moderate | Full Back Squat | 26.56 ± 12.33 |
UPPER GLUTEUS MAXIMUS, GLUTEUS MEDIUS & TFL
– Split Squat
Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? – 2013 – Selkowitz
Procedure
– which exercises are best for activating GMed and superior portion of GMax, while minimizing activity of TFL
Fine Wire Electrodes
– Sup-Gmax: superior and lateral to midpoint of line drawn b/n posterior superior iliac spine and posterior greater trochanter
– GMed: 2.5 cm distal to midpoint of iliac crest (ie, middle portion)
– TFL: distal and slightly lateral to anterior superior iliac spine and medial and superior to greater trochanter
| Forward lunge (split squat) with erect trunk | Starting position was standing with the knees and hips at 0° in the sagittal and coronal planes, with the feet/toes pointed straight ahead in midline. The subject then stepped forward with the tested limb to position it at 90° of knee and hip flexion, with the other limb at 90° of knee flexion and 0° at the hip (knee not contacting the floor). The knees moved over the second toe of the ipsilateral limb so that the limbs moved in the sagittal plane. The floor was marked to facilitate correct foot and knee placement, and a pillow was placed as a contact guide for the knee of the nontested limb. |
Results
| Exercise | Tensor Fascia Lata | Gluteus Medius | Superior Gluteus Maximus |
|---|---|---|---|
| Side-lying hip abduction | 32.3 ± 13.1 | 43.5 ± 14.7 | 23.7 ± 15.3 |
| Bilateral bridge – Hip Thrust | 8.2 ± 7.4 | 15.0 ± 10.5 | 17.4 ± 11.9 |
| Clam | 11.4 ± 11.4 | 26.7 ± 18.0 | 43.6 ± 26.1 |
| Hip hike | 31.4 ± 14.4 | 37.7 ± 15.1) | 17.7 ± 15.2 |
| Lunge | 21.6 ± 14.5 | 19.3 ± 12.9 | 20.1 ± 11.1 |
| Quadruped hip ext, knee extending | 15.6 ± 9.3 | 27.3 ± 14.9 | 28.5 ± 16.6 |
| Quadruped hip ext, knee flexed | 18.7 ± 10.6 | 30.9 ± 15.2 | 30.1 ± 12.5 |
| Sidestep | 13.1 ± 7.1 | 30.2 ± 15.7 | 27.4 ± 16.7 |
| Squat | 4.6 ± 3.8 | 9.7 ± 7.3 | 12.9 ± 7.9 |
| Step-up | 21.4 ± 11.4 | 29.5 ± 14.9 | 22.8 ± 15.6 |
| Unilateral bridge – Hip Thrust | 18.1 ± 12.9 | 30.9 ± 20.7 | 34.6 ± 16.8 |
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