HYPOTHESIS


Researchers from the Sport Performance Research Institute in New Zealand wanted to find out which variation of the barbell squat—deep, parallel, or front—produced the greatest activation of the glutes, quads, and hamstrings.

RESEARCH

Thirteen experienced resistance-trained female subjects performed a single set of 10 reps using their 10-rep max for each squat variation. Electromyography (EMG) electrodes were placed on the quads, hamstrings, and glutes. Maximum voluntary isometric contraction (MVIC) testing was performed and recorded for each muscle group. Foot placement was the same for all variations.

FINDINGS

No differences in muscle activation were found for any of the squat variations. The authors speculate that because the 10RM load was adjusted to accommodate differences in strength, their results are different from some reports of greater EMG activity during deep squats. Hamstrings were not activated to any large extent during any variation.

CONCLUSION

Long-term studies favor deep squatting for the greatest muscle hypertrophy. Nevertheless, this data points out that front squats and parallel squats are effective alternatives to deep squatting when necessary.

APPLICATION

Leave your ego at the door and find a weight that allows you to go as deep as possible while maintaining proper form. Over time, this will be the best for leg mass. Because squats do not effectively activate the hamstrings, be sure to include leg curls and stiff-leg deadlifts in your routine

Totally agree with going deep. Don't really get the dropping like a stone bit either. But each to their own I suppose.

The fact that squats don't really target the hams that well is also one of the reasons I do primarily stiff legged deads as opposed to normal deads.

left stiff legs deads out for so long and suffered for it my hams are clearly weekest part of my leg

dont think ive shown side shot of them and prob wont till bring them up
but there comming bit by bit

I always put a bench under my arse so my legs are 90deg at the knee . that's just how I do it I got safety both ways on the smith that's just my op

I go a bit deeper than that. Think I'd feel awkward with a bench there. But if it works go for it.

im not tall enough for sitting on bench to be parrellell lol
it be half rep lol maybe one of them step decks be better for me

i go as low as can

We're all different shapes and sizes and I find going deeper is better and safer for my knees.