30 Seconds SummaryResearch Spotlight: Effects of squat depth on muscle growth
- Squats, especially deep ones, activate different muscle groups in the lower body, affecting muscle growth in the quads and glutes.
- A study explored the effects of full depth squats (140 degrees knee flexion) versus half depth squats (90 degrees knee flexion) on muscle volume of the quadriceps, hamstrings, gluteus maximus, and hip adductors.
- 17 untrained participants were split into two groups, performing either full or half squats twice a week for 10 weeks, using 3 sets at 80-90% of their 1RM with progressive loading.
- The full-squat group showed significantly greater increases in muscle volume in the glutes and adductors, but no significant changes were observed in the rectus femoris or hamstrings.
- The study indicates that squats are not effective for increasing hamstring volume, suggesting alternative exercises focusing on hip and knee movements for better hamstring development.
- Opt for full range of motion squats to maximize hypertrophy in the glutes and adductors, and incorporate exercises like Romanian deadlifts and leg curls for targeted hamstring growth.
Stronger By Science
Jack Quint
