A recent study adds to the body of evidence finding that the low bar wide stance back squat elicits the most significant hip contributions during the squat. Typically, the low bar squat is preferred for glute development due to the forward lean of the torso placing greater stress on the hips. However, long-term studies suggest deeper squats induce the most significant gains in muscular hypertrophy due to greater mechanical tension and longer muscle lengths. Unfortunately, research is inconsistent in the area of squat depth and glute activation. So, you don’t need to spend 20 minutes “activating your glutes” before stepping under the bar. When a training program is preceded with glute activation exercises like mini band walks, glute bridges, and hip airplanes, no significant difference was found in peak force or muscle activation compared to the group that didn’t perform these exercises.
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