30 Seconds SummaryHamstrings: The Most Overrated Muscle for the Squat 2.0
- Hamstrings are less crucial at the bottom of a squat and over-activating them can make the movement harder.
- Strengthening the glutes can help reduce the work placed on the hamstrings and quads during a squat.
- At the sticking point of a squat, the hamstrings should engage to assist in hip extension once the demands on the quads decrease.
- The study suggests that squats should be performed with minimal hamstring activation at the start to make the lift easier and to maximize the efforts of the quads and glutes.
- Two models in the study propose different roles for the hamstrings and glutes during squatting, indicating that maximum glute activation alleviates some of the demands on the hamstrings.
- A powerful contraction from the glutes is beneficial as it aids hip extension with no drawbacks, whereas hamstring contractions also resist knee extension, adding complexity to the movement.
- The findings discourage squat techniques that increase hamstring activation from the bottom of the squat, as they do not ease the load on the quads.
- Strong quads are crucial for stabilizing the movement and allowing the hamstrings to effectively assist during the sticking point without overcomplicating the motion.
Stronger By Science
Greg Nuckols
