Written by TEAM MD
17 March 2021

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Do Full Squats to Build Your Glutes

Go to any gym and you will see guys with a gazillion pounds piled on the squat bar. A hush falls over the weight room as he goes for the big rep. He disappoints everyone by doing a curtsy movement and squatting two inches. Some people avoid full squats because they think it damages their knees. Others think they get the same benefit from doing partial movements as they would from going all the way down.

Furman University scientists, headed by Anthony Caterisano, tested the electrical activity (EMG) of two quad muscles, a hamstring muscle and the glutes when doing squats at three different depths –partial, parallel and full. There was no difference in quad or hamstring activation among the three squatting depths. The gluteus maximus becomes progressively more active the lower you go. Some bodybuilders avoid squats because they make the trunk muscles too thick. Instead, they do specific exercises to isolate the quads, hams and glutes. For other bodybuilders, and almost all power athletes, squats are a premier exercise. The take-home message is to squat low if you want to build your glutes. (J Strength Cond Res, published online)

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