What To Know
- (2010), the barbell back squat with a wide stance was found to activate the glutes more than the quads.
- Remember, the best approach is to incorporate a variety of squat variations to promote overall lower body strength and development.
- Practice with a light weight or use a squat rack for assistance.
Squats, a staple exercise in any fitness regimen, have long been debated for their primary target muscle group: glutes or quads? This blog post delves into the scientific evidence to unravel the truth behind “squats glutes vs. quads.”
Muscle Anatomy: Understanding the Players
The squat primarily involves two major muscle groups:
- Glutes: The gluteus maximus, medius, and minimus, located in the buttocks, are responsible for hip extension and external rotation.
- Quads: The quadriceps femoris (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris) are located on the front of the thigh and are responsible for knee extension.
Squat Variations and Muscle Activation
Different squat variations emphasize different muscle groups. Here’s a breakdown:
Barbell Back Squat
- Primary Target: Quads
- Secondary Target: Glutes, hamstrings
Barbell Front Squat
- Primary Target: Quads, shoulders
- Secondary Target: Glutes
Goblet Squat
- Primary Target: Glutes
- Secondary Target: Quads
Romanian Deadlift
- Primary Target: Hamstrings, glutes
- Secondary Target: Quads
Biomechanics: The Role of Stance and Depth
Stance width and depth of squat also influence muscle activation:
Stance Width
- Wide Stance: Emphasizes glute activation
- Narrow Stance: Emphasizes quad activation
Depth
- Shallow Squat: Less glute activation
- Deep Squat: Greater glute activation
Electromyography (EMG) Studies: Measuring Muscle Activity
EMG studies measure electrical activity in muscles during exercise. Here’s what they reveal:
- In a study by Schoenfeld et al. (2010), the barbell back squat with a wide stance was found to activate the glutes more than the quads.
- A study by Fry et al. (2003) showed that the goblet squat activated the glutes more than the barbell back squat.
- Deep squats generally activate the glutes more than shallow squats.
Practical Implications: Designing Your Squat Program
Based on the evidence, here are some practical tips for targeting glutes or quads in your squats:
Glute-Focused Squats
- Choose variations like the goblet squat or wide-stance barbell back squat.
- Squat deeply to fully engage the glutes.
Quad-Focused Squats
- Use the barbell back squat with a narrow stance.
- Keep the squat shallow to emphasize the quads.
Takeaways:
Squats are a versatile exercise that can target both glutes and quads. By understanding the muscle anatomy, squat variations, biomechanics, and EMG studies, you can tailor your squat program to prioritize either muscle group. Remember, the best approach is to incorporate a variety of squat variations to promote overall lower body strength and development.
Top Questions Asked
1. Which squat variation is best for building glutes?
- Goblet squat or wide-stance barbell back squat
2. Can I squat every day?
- Not recommended for beginners or those with joint issues. Aim for 2-3 squat sessions per week.
3. How deep should I squat?
- As deep as possible without compromising form. Aim for at least parallel to the ground.
4. What is a good squat weight for beginners?
- Start with a weight you can comfortably control for 8-12 repetitions.
5. How can I improve my squat form?
- Focus on keeping your back straight, chest up, and knees aligned with your toes. Practice with a light weight or use a squat rack for assistance.
