Tag: Legs

Back Squat vs Front Squat

This study found that back squats and front squats produce similar quad activation, but the load used in the front squat was much lower to achieve this activation. This is due to the fact that front squats force a greater requirement for knee extension force which the quadriceps are responsible for. Front squats can be […]

When to use Isolation Exercises

Several studies have found that isolation exercises are no more effective at building muscle mass than compound movements and others have shown that adding isolation exercises to a compound movement-only program offered no additional benefits. However, other studies show that certain muscles, like the rectus femoris, are more effectively targeted by isolation exercises and therefore […]

Wide Stance vs Narrow Stance Squats

This study proved the classic theory about squat stances – wide stance squats cause more glute activation while narrow stance squats cause more inner quad activation. Use both squat stances in your training to maximize leg development and squat strength.Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. The Journal of Strength & Conditioning Research, 23(1), 246-250.

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