30 Seconds SummarySquat Stance Width: Are Close Stance Squats More Quad-Dominant?
- Contrary to common gym wisdom, a study found wide stance squats to be more knee-dominant than narrow stance squats, challenging the belief that close stance squats primarily target the quads.
- The analysis used data from competitive masters lifters and focused on knee-to-hip moment arm ratios to determine 'knee dominance' in various squat stances.
- All squat positions showed more knee dominance in the lowest squat position, but wide stance squats remained the most knee-dominant throughout different phases of the lift.
- Other studies, including one by Swinton et al. (2012), have shown conflicting results, particularly when instructing different knee travel which affects joint moments.
- Muscle activation studies showed no significant differences in quad activation across different stance widths, though slight increases in glute activation were noted in wider stances.
- There isn't sufficient evidence to definitively claim any stance width as inherently more knee-dominant, and common beliefs about stance width impacts might be incorrect.
- The article advises not to overly focus on stance width specifics but to choose a comfortable width that allows for the greatest range of motion for individual needs, as it likely has a minimal inherent effect on muscle targeting.
Stronger By Science
Greg Nuckols
