{"id":20,"date":"2025-02-13T19:30:00","date_gmt":"2025-02-13T19:30:00","guid":{"rendered":""},"modified":"2025-04-27T18:14:59","modified_gmt":"2025-04-27T18:14:59","slug":"squat-biomechanics-hypertrophy-and-anthropometry-part-i","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=20","title":{"rendered":"Squat biomechanics, hypertrophy and anthropometry Part I"},"content":{"rendered":"

 Part I<\/h3>\n
\n

<\/p>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Plotkin (2023)<\/p>\n

<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

I wanted to take a closer look at squats because they
\nare one of the most commonly used exercises in both lower limb rehabilitation
\nand resistance training. Squats are also a competitive sport in weightlifting,
\nwith its own regulations for proper squats. The recruitment of muscles, the
\nforces exerted on the knee joint and the skeleton of the lower extremities are
\ndifferent depending on the placement of the legs and the depth of the squat,
\nbut also on individual anthropometric differences. The width of the squat
\nposition, the position of the feet and the depth of the squat can be varied
\naccording to goals and individual differences. However, it should be noted that
\nvarious strain injuries, pain, damage to either the menisci or articular
\ncartilage, and spondylolysis are examples of what the wrong squat technique can
\ncause (Cappozzo et al. 1985, Comfort et al. 2018, Escamilla 2001, Fry et al.
\n2003, Miller et al. 1997, Vakos et al. 1994, Yack et al. 1993), so it is good
\nto familiarize yourself with performance optimization also from a technical
\npoint of view. In this part, the first part, I will focus more on the muscular
\nresponses of the squat, and in the second part I will focus more on the
\ntechnical aspects of the squat. <\/o:p><\/span><\/p>\n

The differences between squat and hip thrust exercises
\nand gluteal hypertrophy were examined by Plotkin et al. (2023). Both movements
\nproduced similar muscle growth, but the back squat also resulted in an increase
\nin the thigh muscle. Also Delgado et al. et al. (2019) investigated differences
\nin muscle activation in the back squat and hip thrust using surface
\nelectromyography. The anterior femur muscle (m. vastus lateralis), the
\nhamstring muscle (m. biceps femoris) and the large gluteus muscle (m. gluteus maximus)
\nwere examined. The study also compared the Romanian deadlift (RDL) to the
\nexercises mentioned before. According to the study, RDL was as effective as hip
\nthrust exercise in activating hip extensors (e.g., glutes), while back squats
\nsimultaneously stimulate both hip and knee extensor muscles (quads). However,
\nthe study used the same load on all subjects, which may have affected the
\nresults to some extent. <\/o:p><\/span><\/p>\n

In general, it is worth noting here that although
\nsquats are considered an exercise for the muscles of the lower extremities, it
\nalso activates other muscle groups. The core muscles, mainly the abdominal and
\nspinal muscles, are significantly activated. (Anderson et al. 2005, Oddsson et
\nal. 1999) However, according to the position of the lumbar spine, there is
\nvariation in the activation of the straight abdominal muscle, spine and wide
\nback muscle (m. latissimus dorsi) (Vakos et al. 1994), and with respect to the
\ngluteal muscles (m. gluteus maximus), better recruitment can be observed during
\ndeep squats. There do not appear to be significant differences in the relative
\nproportions of the hamstring muscle and quads in the performance of this type
\nof squat, according to the study. However, the proportion of quads (especially m.
\nvastus medialis) seems to increase with increasing squat depth. (Caterisano et
\nal. 2002) Thus, increased squat depth (half squat 45\u00b0, parallel squat 90\u00b0, full
\ndeep squat 125\u00b0) appears to result in a more efficient percentage of glutes
\nduring a full-depth squat. (Caterisano et al. 2002, Ninos 1997) In the
\neccentric phase, i.e. the descent phase, the relative proportions of the four
\nmuscle groups (m. vastus medialis, m. vastus lateralis, m. biceps femoris, m. gluteus
\nmaximus) in the three depths tested did not differ statistically. (Caterisano
\net al. 2002). Research generally suggests that, regardless of technique, squats
\ndon’t activate the hamstring muscles much. (Escamilla et al. 1998 &; 2001,
\nNinos et al. 1997, Signorile et al. 1995)<\/o:p><\/span><\/p>\n

However, foot rotation (neutral, 30-40\u00b0 medial, 80\u00b0
\nlateral rotation) has not been shown to have a noticeable effect on muscle
\nfunction when examining the activation of the anterior thighs (m. rectus
\nfemoris, m. vastus medialis, m. vastus lateralis), thigh convergences (m.
\nadductor longus) and hamstrings (m. semimembranosus, m. semitendinosus and m. biceps
\nfemoris). (Escamilla et al. 1998 &; 2001, Mc Caw et al. 1999, Ninos et al.
\n1997, Signorile et al. 1995) On the other hand, however, variations in posture
\nwidth change muscle recruitment patterns, as a position larger than shoulder
\nwidth increases the activity of the adductor muscles. (Ninos et al. 1997,
\nSignorile et al. 1995) <\/o:p><\/span><\/p>\n

The optimal squat technique minimizes the risk of
\ninjury, but maximally activates the muscles of the lower extremities. According
\nto studies, this position is precisely the wide position of the feet, with the
\nfeet at a natural angle (Escamilla et al. 1998 &; 2001, Mc Caw et al. 1999,
\nNinos et al. 1997, Signorile et al. 1995), heels remain on the floor, knees
\nmove freely over the feet (Fry 2003, Panerillo 1994), and gaze is forward or
\nupward. A full squat depth (115-125\u00b0 knee angle) would be preferable, assuming
\nthat lower back lordosis, i.e. natural lumbar curve, remains good. (Caterisano
\net al. 2002, Ninos et al. 1997) It has previously been recommended that squats
\nbe performed at a knee angle of 0\u2013 (Escamilla et al. 2001) because the forces
\nexerted on the knee structures increase with increased flexion (Escamilla et
\nal. 2001) However, performance seems to improve when the squat is performed
\nwith a larger range of motion (Hartmann et al. 2002, Weiss et al. 2000) or when
\nthe low squat is used as a supplementary exercise for a full deep squat.
\n(Bazyler et al. 2014) The results of the study of Kubo et al. (2019) suggest
\nthat full deep squat training is more effective in developing the muscles of
\nthe lower extremities, with the exception of the hamstring muscles.<\/o:p><\/span><\/p>\n

Based on a review of Ribeiro et al. (2023), squats are
\nan effective exercise to promote muscle growth of the foreleg muscles
\n(especially m. vastus lateralis, medialis and intermedius, as well as m. rectus
\nfemoris, although less so in the latter one). According to this review, back
\nsquats appear to produce little or no hamstring muscle growth. Although the
\ngluteus maximus is clearly mechanically involved in the posterior squat, there
\nstill seem to be relatively few longitudinal studies on the subject. However,
\ndeep squats may be more conducive to muscle growth for the glutes, and a squat
\ndepth exceeding the knee angle of 90\u00b0 does not appear to increase hypertrophy
\nof the knee extensors (quads).<\/o:p><\/span><\/p>\n

 <\/o:p><\/span><\/p>\n

Picture:
\nPlotkin (2023): <\/span>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10349977\/figure\/F5\/<\/span><\/a><\/o:p><\/span><\/p>\n

According to Plotkin et
\nal. (2003) on a study of the effects of squats and hip thrust on glutes. In the
\npicture, MRI (magnetic resonance imaging) muscle cross-sectional areas (a) left
\n+ right (L+R) upper so-called MRI scan. large gluteus maximus, b) L+R middle
\nso-called. large gluteal muscle (m. gluteus maximus), c) L+R lower m. gluteus
\nmaximus, d) L+R m. gluteus medius+minimus. The graphs contain change points in
\nwhich the values of individual participants are represented as points. (e)
\nThree MRI scans before and after the MRI image are performed by the same
\nparticipant with white polygon tracing of the upper gluteus maximus and gluteus
\nmedius+minimus (top) of L+R, the middle gluteus maximus of L+R (middle) and the
\nlower gluteus maximus of L+R (bottom).<\/span><\/o:p><\/span><\/p>\n

<\/div>\n

References<\/div>\n
<\/div>\n
\n

Anderson K & Behm DG. (2005):
\nTrunk muscle activity increases with unstable squat movements<\/o:p><\/span><\/p>\n

Bazyler CD, Sato K, Wassinger
\nCA, Lamont HS, & Stone MH. (2014): The efficacy of incorporating partial
\nsquats in maximal strength training<\/o:p><\/span><\/p>\n

Behrens M, Mau-Moeller A &
\nBruhn S. (2012): Effect of exercise- induced muscle damage on neuromuscular
\nfunction of the quadriceps muscle<\/o:p><\/span><\/p>\n

Bryanton MA, Kennedy MD, Carey
\nJP & Chiu LZF. (2012): Effect of squat depth and barbell load on relative
\nmuscular effort in squatting<\/o:p><\/span><\/p>\n

Cappozzo A, Felici F, Figura F
\n& Gazzani F. (1985): Lumbar spine loading during half-<\/o:p><\/span><\/p>\n

squat exercises<\/o:p><\/span><\/p>\n

Caterisano A, Moss RF,
\nPellinger TK, Woodruff K, Lewis VC, Booth W & Khadra T. (2002): The effect
\nof back squat depth on the EMG activity of 4 superficial hip and thigh muscles<\/o:p><\/span><\/p>\n

Comfort P, McMahon JJ &
\nSuchomel TJ. (2018): Optimizing squat technique-revisited<\/o:p><\/span><\/p>\n

Cooke DM,  Haischer MH, Carzoli JP, Bazyler CD, Johnson
\nTK, Varieur R, Zoeller RF, Whitehurst M & Zourdos MC (2019) : Body Mass and
\nFemur Length Are Inversely Related to Repetitions Performed in the Back Squat
\nin Well-Trained Lifters<\/o:p><\/span><\/p>\n

Delgado J, Drinkwater EJ, Banyard
\nHG, Haff GG & Nosaka K. (2019): Comparison Between Back Squat,
\nRomanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities
\nDuring Hip Extension<\/o:p><\/span><\/p>\n

Demers E, Pendenza J, Radevich
\nV & Preuss R. (2018): The effect of stance width and anthropometrics on
\njoint range of motion in the lower extremities during a back squat<\/o:p><\/span><\/p>\n

Escamilla RF. (2001): Knee
\nbiomechanics of the dynamic squat exercise<\/o:p><\/span><\/p>\n

Escamilla, RF, Fleisig, GS,
\nLowry, TM, Barrentine, SW & Andrews, JR. (2001): A three dimensional
\nbiomechanical analysis of the squat during varying stance widths<\/o:p><\/span><\/p>\n

Escamilla RF, Fleisig GS, Zheng
\nN, Barrentine SW, Wilke KE , & Andrews JR. (1998): Biomechanics of the knee
\nduring closed kinetic chain and open kinetic chain exercises<\/o:p><\/span><\/p>\n

Escamilla RF, Fleisig GS,
\nZheng N, Lander JE, Barrentine SW, Andrews JR, Bergemann BW & Moorman CT. (2001):
\nEffects of technique variations on knee biomechanics during the squat and leg
\npress<\/o:p><\/span><\/p>\n

Fry AC, Smith JC &
\nSchilling BK. (2003): Effect of knee position on hip and knee torques <\/span>during the barbell squat<\/span><\/p>\n

Gomes J, Neto T, Vaz JR,
\nSchoenfeld BJ & Freitas SR. (2020) Is there a relationship be- tween back
\nsquat depth, ankle flexibility, and Achilles tendon stiffness?<\/o:p><\/span><\/p>\n

Hartmann H, Wirth K, Klusemann M,
\nDalic J, Matuschek C & Schmidtbleicher D. (2012)<\/o:p><\/span><\/p>\n

Influence of squatting depth
\non jumping performance<\/o:p><\/span><\/p>\n

Kim S, Miller M, Tallarico A,
\nHelder S, Liu Y, Lee S. (2021): Relationships between physical characteristics
\nand biomechanics of lower extremity during the squat<\/o:p><\/span><\/p>\n

Kubo K, Ikebukuro T & Yata H. (2019): Effects of squat training with
\ndifferent depths on lower limb muscle volumes<\/o:p><\/span><\/p>\n

 <\/span>Mc Caw, ST, & Melrose DR. (1999):
\nStance width and bar load effects on leg muscle activity during the parallel
\nsquat<\/span><\/p>\n

 <\/span>Mc Kean M & Burkett
\nBJ. (2012): Does Segment Length Influence the Hip, Knee and Ankle Coordination
\nDuring the Squat Movement?<\/span><\/p>\n

 <\/span>Miyamoto K, Iinuma N, Maeda M,
\nWada E & Shimizu K. (1999): Effects of abdominal belts on intra-abdominal
\npressure, intra- muscular pressure in the erector spinae muscles and
\nmyoelectrical activities of trunk muscles<\/span><\/p>\n

 <\/span>Miller JP, Sedory D &
\nCroce RV. (1997): Leg rotation and vastus medialis oblique\/vastus <\/span>lateralis electromyogram
\nactivity ratio during closed chain kinetic exercises <\/span>prescribed for patellofemoral
\npain<\/span><\/p>\n

 <\/span>Ninos JC, Irrgang JJ, Burdett
\nR & Weiss JR. (1997): Electromyographic analysis of the squat performed in
\nself-selected lower extremity neutral rotation and 30\u00b0 of lower extremity
\nturn-out from the self-selected neutral position<\/span><\/p>\n

 <\/span>Nogueir AdeC, Vale RG, Gomes
\nAL & Dantas EH. <\/span>(2011): The effect of muscle actions on the level of
\nconnective tissue damage<\/span><\/p>\n

 <\/span>Oddsson LIE, Persson T,
\nCresswell AG & Thorstensson A. (1999): Interaction between voluntary and
\npostural motor commands during perturbed lifting<\/span><\/p>\n

Panerillo
\nRA, Backus SI & Parker JW. <\/span>(1994): The effect of the squat exercise on
\nanterior-posterior knee translation in professional football players<\/span><\/p>\n

Plotkin DL, Rodas, MA,
\nVigotsky AD, McIntosh MC, Breeze E, Ubrik R, Robitzsch C, Agyin-Birikorang, A, Mattingly
\nML, Michel JM, Kontos NJ, Frug\u00e9 AD, Wilburn CM, Weimar WH, Adil Bashir A,
\nBeyers RJ, Henselmans M, Contreras BM & Roberts MD. (2023): Hip thrust and
\nback squat training elicit similar gluteus muscle hypertrophy and transfer
\nsimilarly to the deadlift<\/span><\/p>\n

Ribeiro AS, Santos ED, Nunes JP, Nascimento MA,
\nGra\u00e7a \u00c1, Bezerra ES, Mayhew JL (2023): A Brief Review on the Effects of the
\nSquat Exercise on Lower-Limb Muscle Hypertrophy<\/o:p><\/span><\/p>\n

 <\/span>Signorile JF, Kwiatkowski K,
\nCaruso JF & Robertson B. (1995): Effect of foot position on
\nelectromyographical activity of the superficial quadriceps muscles during the
\nparallel squat and knee extension<\/span><\/p>\n

Vakos JP, Nitz AJ, Threlkeld
\nAJ, Shapiro R & Horn T. (1994): Electromyographic activity of <\/span>selected trunk and hip muscles
\nduring a squat lift. Effect of varying the lumbar <\/span>posture<\/span><\/p>\n

 <\/span>Weiss LW, Fry AC, Wood LE,
\nRelyea GE & Melton C. (2000): Comparative effects of deep versus shallow
\nsquat and leg-press training on vertical jumping ability and related factors<\/span><\/p>\n

 <\/span>Yack HJ, Collins CE & Whieldon
\nTJ. (1993): Comparison of closed and open kinetic chain<\/span>exercise in the anterior
\ncruciate ligament-deficient knee<\/span><\/p>\n<\/div>\n

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