How to best load the right muscles in squats and leg presses

Standing legs while squatting

How to load the gluteal muscles

In 2009, Italian scientists investigated. the influence of the setting of the legs on the loading of the muscles during squats with a barbell on the back.

In the experiment, three widths of leg stance were tested and the effect of each stance on the muscles of the hips and buttocks was monitored using electromyography.

The results showed that a wide leg stance increases the load on the gluteus maximus muscles.

An earlier study came to the same conclusions. … Here, scientists also studied three different squat racks: with feet shoulder-width apart, 75% and 140% shoulder-width apart. The results showed that the width of the stance does not affect the activity of the quadriceps and adductors in any way, but increases the load on the gluteus maximus muscles.

In addition to the position of the legs, the inclination of the body also matters. Study. 2016 showed that changing the inclination of the body during squats shifts the load on the muscles of the back line, and maintaining a straight body more loads the rectus femoris, one of the heads of the quadriceps.

While squatting, tilting the body up to 30 ° increases the load on the extensor muscles of the back, gluteus muscles and hamstrings.

However, it should be noted that squats are not the best exercise for pumping the gluteal muscles. You will find the most effective exercises for the buttocks in this article.

How to load quads

Above, we have already cited a study, according to the results of which the width of the stance does not affect the load of the quadriceps in any way. Also, the turn of the feet does not affect the quadriceps muscle of the thigh.

This is confirmed by the study. National Academy of Sports Medicine, during which six experienced athletes performed three squats each with four different positions of the feet: turned inward at 10 °, directed clearly forward, turned outward at 10 ° and at 20 °.

During this time, scientists monitored the load on the four heads of the quadriceps using electromyography. It turned out that when the position of the feet was changed, the load on the muscles did not change.

The same is proved by the study Effects of Foot Position during Squatting on the Quadriceps Femoris: An Electromyographic Study. 2013. In it, 20 healthy men and women performed squats in four positions: in neutral, with feet turned inward, turned outward, and in a "ladder" position.

Scientists have found that the load on the heads of the quadriceps does not depend on where the feet are directed, inward, forward or outward. Changes were noted only in the “ladder” position: in it, the load on all heads of the quadriceps increased in comparison with the rest of the positions.

It is often heard that a certain position of the legs helps to shift the focus to the inner or outer head of the quadriceps, but research shows the opposite. As we mentioned above, neither setting the legs nor turning the feet change the load on the quadriceps - all its heads are loaded the same way.

Moreover, the study found. that most of the commands coming to the lateral and medial vastus muscles from neurons are common. Therefore, it is almost impossible to separately activate the heads of the quadriceps.

How to load adductors

To work out the inside of the thigh, sumo squats, or plie, are traditionally used - with a wide stance of the legs and turning the socks to the side. The latter plays a decisive role in the development of the adductor muscles.

Study. 2010 confirms that turning the feet outward by 30–50 ° while flexing the knees by 90 ° significantly increases the load on the adductor muscles.

How to load the calf muscles

Study. showed that squatting with a narrow stance increases the activity of the gastrocnemius muscle compared to a wide stance.

How to load your hamstrings

If you want to put more stress on your hamstrings, try the one-legged squat. In research. In 2010, athletes performed three squats on one and two legs at 85% of the three-reps maximum, and scientists tracked the activity of different muscles. As a result, they found that during squats on one leg, the activity of the hamstrings and gluteus medius muscles was significantly higher.

Another study Muscle Activity in Single- vs. Double-Leg Squats. 2015 confirms the effectiveness of single-legged squats for working out hamstrings. This study compared back squats, lunge squats, and one-legged squats. The latter activated the hamstrings best of all, both in the lifting phase and during the lowering.

Norwegian scientists came to the same conclusion. Study. 2014 found that in Bulgarian split squats, compared to regular squats, the activity of the hamstrings of the hip increases by 63-77%. And if the raised leg is at the same time on an unstable support, the load on the hamstrings increases by another 10%.

Thus, the best option for working out the hamstrings with squats is the Bulgarian Split Squat with the leg in a loop or on a fitness ball.

Leg position during leg press

As with the squat, the important thing in the leg press is how you place your feet on the platform. A wide leg stance allows you to better work out your hamstrings. In research. A 2001 study found that wide-stance leg presses high on a platform increase the load on the hamstrings compared to narrow-stance leg presses.

If you want to focus on the quads, place your legs low. Study. 2008 proved that the low stance press is suitable for working out the rectus and lateral vastus muscles.