SPLIT SQUATS – BACK FOOT ON THE FLOOR – RESEARCH
Click on Image to Enlarge
MOMENT ARM STUDIES
UPPER GLUTE MAX, GLUTE MEDIUS, TFL
– Split Squat with Long & Short Strides
Joint Angles of the Ankle, Knee, and Hip and Loading Conditions During Barbell Split Squats – 2013 – Schutz
Procedure
– How step length and the front tibia angle influence joint angles and loading conditions during the split squat exercise
– 11 subjects performed split squats with an additional load of 25% body weight applied using a barbell
60º Shin Angle = Knee over Toes
75º Shin Angle = Knee over Mid-Foot
90º Shin Angle = Vertical
Results – NJM – Net Joint Moment Angle
1. Longer stride + 60º shin angle = Increased Hip Extension = Glute dominant
2. Shorter stride + 90º shin angle = Increased Knee Extension = Quad dominant
EMG STUDIES
GLUTEUS MAXIMUS, RECTUS FEMORIS, ERECTOR SPINAE
– Split Squat vs. Forward Lunge vs. Walking Lunge
Influence of Trunk Position during Three Lunge Exercises on Muscular Activation in Trained Women – 2021 – Bezerra
Procedure
– tested two trunk positions (straight, and inclined) during 3 lunge exercises (static, step-forwarding, and walking)
– trained young women ≥1 year with an overload of 30% of body weight in 6 conditions
Exercises
A. STAT Lunge (Split Squat): stand upright with right foot in front of left; maximally flexing right knee (~90° – 100°); return to initial position
B. FORW Lunge: stand upright with feet together; step forward maximally flexing right knee (~90° – 100°); return to initial position by pushing right foot backward
C. WALK Lunge: stand upright with feet together; step forward maximally flexing right knee (~90° – 100°); then take another step, pushing left foot forward to a standing position with feet together
Electrodes
Gluteus Maximus: electrodes were placed halfway between the distance of the greater trochanter and second sacral vertebra in the belly of the muscle
Rectus Femoris: electrodes were placed 1/3 proximal between the distance of the anterior superior iliac spine and the superior side of the patella
Biceps Femoris: electrodes were placed halfway between the distance of the ischial tuberosity and the lateral epicondyle of the tibia
Lower Lumber Erector Spinae: electrodes were placed 3 cm lateral to the spine and nearly level with the iliac crest between the L3 and L4 vertebrae
Results – Level
Gluteus Maximus: Walking 55 . Forward or Lunge Return 50 . Static or Split Squat 25
Rectus Femoris: Walking 70 . Forward or Lunge Return 65 . Static or Split Squat 65
+ Biceps Femoris: Static or Split Squat 26 . Forward or Lunge Return 22 . Walking 18
+ Lower Erector Spinae: Walking 30 . Forward or Lunge Return 15 . Static or Split Squat 10
Results – Forward Leaning Upper Body on Inclined Treadmill
Gluteus Maximus: Walking 55 . Forward or Lunge Return 55 . Static or Split Squat 40
Rectus Femoris: Walking 75 . Forward or Lunge Return 70 . Static or Split Squat 65
+ Biceps Femoris: Walking 28 . Forward or Lunge Return 24 . Static or Split Squat 16
+ Lower Erector Spinae: Walking 50 . Forward or Lunge Return 35 . Static or Split Squat 35
1
GLUTEUS MAXIMUS
– Split Squat
Glute Max Activation during Common Strength and Hypertrophy Exercises – Review – 2020 – Neto
Procedure
– GMax activation levels during strength exercises that incorporate hip extension and use of external load
Results
– the following factors might directly influence GMax activation
(1) External load
(2) movement velocity
(3) level of fatigue
(4) mechanical complexity of the exercise
(5) need for joint stabilization
– Step-up may elicit the highest level of Gmax activation possibly due to the stabilization requirement
| Classification | Activation | Exercise | Average (%MVIC) |
|---|---|---|---|
| 1º | Very high | Step-Up | 169.22 ± 101.47 |
| 2° | Very high | Lateral Step-Up | 114.25 ± 54.74 |
| 3° | Very high | Diagonal Step-Up | 113.21 ± 43.54 |
| 4° | Very high | Crossover Step-up | 104.19 ± 33.63 |
| 5° | Very high | Hex Bar Deadlift | 88 ± 16 |
| 6° | Very high | Rotation BB Hip Thrust | 86.18 ± 34.3 |
| 7° | Very high | Traditional BB Hip Thrust | Lower GM: 69.5/Upper GM: 86.7 |
| 8° | Very high | American BBHip Thrust | Lower GM: 57.4 ± 34.8/ Upper GM: 89.9 ± 32.4 |
| 9° | Very high | Belt Squat | 71.34 ± 29.42 |
| 10° | Very high | Split Squat | 70 ± 15 |
| 11° | Very high | In-line Lunge | 67 ± 11 |
| 12° | Very high | Traditional Lunge | 66 ± 13 |
| 13° | Very high | Pull Barbell Hip Thrust | 65.87 ± 23.28 |
| 14° | Very high | Modified Single-leg Squat – Bulgarians | 65.6 ± 15.1 |
| 15° | Very high | Traditional Deadlift | 64.50 ± 41.72 |
| 16° | Very high | Band Hip Thrust | Lower GM: 49.2 ± 26.5/ Upper GM: 79.2 ± 29.9 |
| 17° | High | Parallel Back Squat | 59.76 ± 22.52 |
| 18° | High | Feet-away Barbell Hip Thrust | 51.38±17.93 |
| 19º | High | Front Squat | 40.54 ± 4.73 |
| 20° | High | Stiff-Leg Deadlift – RDL | 40.5 ± 18.8 |
| 21° | Moderate | Overhead Squat | 39.75 ± 29.91 |
| 22° | Moderate | Sumo Deadlift | 37 ± 28 |
| 23° | Moderate | Partial Back Squat | 28.16 ± 10.35 |
| 24° | Moderate | Full Back Squat | 26.56 ± 12.33 |
UPPER GLUTEUS MAXIMUS, GLUTEUS MEDIUS & TFL
– Split Squat
Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? – 2013 – Selkowitz
Procedure
– determine which exercises are best for activating the gluteus medius and the superior portion of the gluteus maximus, while minimizing activity of the tensor fascia lata (TFL).
Fine Wire Electrodes
– SUP-GMAX: superior and lateral to midpoint of a line drawn b/n the posterior superior iliac spine and posterior greater trochanter.
– GMED: inserted 2.5 cm distal to the midpoint of the iliac crest (ie, middle portion).
– TFL: inserted distal and slightly lateral to the anterior superior iliac spine and medial and superior to the greater trochanter.
| Forward lunge (split squat) with erect trunk | Starting position was standing with the knees and hips at 0° in the sagittal and coronal planes, with the feet/toes pointed straight ahead in midline. The subject then stepped forward with the tested limb to position it at 90° of knee and hip flexion, with the other limb at 90° of knee flexion and 0° at the hip (knee not contacting the floor). The knees moved over the second toe of the ipsilateral limb so that the limbs moved in the sagittal plane. The floor was marked to facilitate correct foot and knee placement, and a pillow was placed as a contact guide for the knee of the nontested limb. |
| Exercise | Tensor Fascia Lata | Gluteus Medius | Superior Gluteus Maximus |
|---|---|---|---|
| Side-lying hip abduction | 32.3 ± 13.1 | 43.5 ± 14.7 (P = .012)† | 23.7 ± 15.3 (P = .033)‡ |
| Bilateral bridge – Hip Thrust | 8.2 ± 7.4 | 15.0 ± 10.5 (P = .011)† | 17.4 ± 11.9 (P = .008)† |
| Clam | 11.4 ± 11.4 | 26.7 ± 18.0 (P = .006)† | 43.6 ± 26.1 (P<.001)† |
| Hip hike | 31.4 ± 14.4 | 37.7 ± 15.1 (P = .196) | 17.7 ± 15.2 (P = .001)‡ |
| Lunge Split Squat | 21.6 ± 14.5 | 19.3 ± 12.9 (P = .623) | 20.1 ± 11.1 (P = .728) |
| Quadruped hip extension, knee extending | 15.6 ± 9.3 | 27.3 ± 14.9 (P<.002)† | 28.5 ± 16.6 (P<.007)† |
| Quadruped hip extension, knee flexed | 18.7 ± 10.6 | 30.9 ± 15.2 (P = .001)† | 30.1 ± 12.5 (P = .012)† |
| Sidestep | 13.1 ± 7.1 | 30.2 ± 15.7 (P = .002)† | 27.4 ± 16.7 (P = .002)† |
| Squat | 4.6 ± 3.8 | 9.7 ± 7.3 (P = .017)† | 12.9 ± 7.9 (P<.001)† |
| Step-up | 21.4 ± 11.4 | 29.5 ± 14.9 (P = .065) | 22.8 ± 15.6 (P = .754) |
| Unilateral bridge – Hip Thrust | 18.1 ± 12.9 | 30.9 ± 20.7 (P = .007)† | 34.6 ± 16.8 (P = .001)† |
#1. Increasing loading increases relative contribution of the hip extensors
Although the forward lunge is typically used to develop the quadriceps, the exercise displays a much greater relative contribution of the hip extensors relative to the hip extensors. Also, as loads are increased, the relative contribution of the hip extensors increases more than the relative contribution of the quadriceps. This suggests that for targeting the hip extensors (the gluteus maximus, the hamstrings, and the adductor magnus), the lunge should be performed with heavier loads. Conversely, for targeting the knee extensors (the quadriceps), lighter loads are better.
1
#2. Leaning forwards increases relative contribution of the hip extensors
Additionally, the contribution of the hip extensors is greater when the trunk is inclined forwards in the lunge exercise, compared to when the trunk is upright. This suggests that for targeting the hip extensors (the gluteus maximus, the hamstrings, and the adductor magnus), the lunge should be performed with a forward-leaning trunk. Conversely, for targeting the knee extensors (the quadriceps), an upright trunk is better.
2
#3. Taking longer steps and moving the knee over the toes increases relative contribution of the hip extensors
Furthermore, the contribution of the hip extensors is greater when the lunge involves longer step lengths and/or involves the knee going over the toes, compared to when the steps are shorter and the shank angle is more vertical. This suggests that for targeting the hip extensors (the gluteus maximus, the hamstrings, and the adductor magnus), the lunge should be performed with long step lengths and/or with the knee going over the toes. Conversely, for targeting the knee extensors (the quadriceps), shorter step lengths and a more vertical shank angle are better.
3
#4. Forward lunges involve a greater relative contribution of the hip extensors
In comparison with lateral lunges (which involve a fairly similar contribution from the hip extensors, knee extensors, and ankle plantar-flexors), the forward lunge involves a much greater relative contribution from the hip extensors. This suggests that the forward lunge direction should be preferred for training the hip extensors, while the lateral lunge direction is likely better for the knee extensors.
4
#5. Backward lunge direction increases relative contribution of the hip extensors
Compared to the forward lunge, the backward lunge involves a slightly larger relative contribution of the hip extensors and a much smaller contribution from the knee extensors. This suggests that the backward lunge direction can be selected for training the hip extensors, while the forward lunge direction is almost certainly better for training the knee extensors.
Indeed, studies taking measurements in order to calculate muscle force have identified that quadriceps muscle forces are likely greater during forward lunges compared to during reverse lunges with exactly the same step lengths, depths, and loading.
1
.