2 LEG SQUATS – HIP EXTERNAL ROTATION ANGLE OF FEET – RESEARCH
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EMG STUDIES
GLUTEUS MAXIMUS & MEDIUS, QUADS, ADDUCTOR LONGUS, ERECTOR SPINAE
– Full & Parallel Back Squat, Full Front Squat, Wide Squat, Wide Squat with toes out
Gluteal, Quads, Adductor Longus, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders – 2021 – Coratella
Procedure
– 10 male competitive bodybuilders perform back-squat at 80% 1-RM:
(1) full back squat (F-BS)
(2) parallel back squat (P-BS)
(3) wide stance – sumo (WS-BS)
(4) wide stance sumo feet external rotated (WS-ER-BS)
(5) parallel front-squat (P-FS)
Results
Gluteus Maximus: Parallel Front 80 .WS-ER-BS 65 . Parallel Back 60 . Full Back 55 .WS-BS 50
Gluteus Medius: Parallel Front 32 .WS-ER-BS 28 . Full Back 28 . Parallel Back 27 .WS-BS 26
Rectus Femoris: Parallel Front 105 .WS-ER-BS 85 . WS-BS 85 . Parallel Back 80 . Full Back 80
Vastus Lateralis: WS-ER-BS 95 . WS-BS 90 .Full Back 75 .Parallel Back 70 . Parallel Front 70
Vastus Medialis: WS-ER-BS 125 . WS-BS 110 . Full Back 110 .Parallel Front 110 . Parallel Back 90
+ Adductor Longus: WS-ER-BS 60 . WS-BS 50 . Parallel Back 40 .Full Back 40 . Parallel Front 30
+ Erector Spinalis Longissimus: Full Back 105 . WS-BS 100 . WS-ER-BS 95 . Parallel Back 90 . Parallel Front 85
+ Erector Spinalis Iliocostalis: Parallel Front 32 . Full Back 30 . WS-ER-BS 30 . Parallel Back 28 . WS-BS 25
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