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Ergo-Log

26.03.2018


For glutes & hamstrings, single-leg squats are better than regular squats or stiff-leg deadlifts

Bodybuilders or who fitness enthusiasts who want to develop their glutes as well as their hamstrings, should consider adding single-leg squats to their workouts. American sports scientists at Texas State University write this in the Journal of Strength and Conditioning Research. The researchers consider the single-leg squat to be superior to the classic squat and the stiff-leg deadlift when it comes to developing the hamstrings and the gluteus maximus.

Study
The researchers experimented with 18 female students, all of whom had been training with weights for some time. They stuck electrodes on the women's legs, with which they could measure how hard the gluteus maximus and the hamstrings had to work.


For glutes & hamstrings, single-leg squats are better than regular squats or stiff-leg deadlifts


The researchers then had the subjects do 3 exercises: the squat, the stiff-leg deadlift and the modified single-leg squat [above]. The women made 3 reps with a load with which just 8 reps would have been possible.

Results
The figure below shows how hard the muscles had to work during the complete movement (eccentric + concentric). If you are interested, 100 on the y-axis is the muscle activity during a movement with a maximum load.

It is clear what exercise came out best: the modified single-leg squat.


For glutes & hamstrings, single-leg squats are better than regular squats or stiff-leg deadlifts


Conclusion
"The data indicates that it would be beneficial to include the modified single-leg squat during gluteus maximus and hamstring group training," the researchers summarize.

Source:
J Strength Cond Res. 2018 Mar;32(3):594-601.

More:
Hip thrusts stimulate glutes better than squats do 30.09.2015
Abductions better with elastic band than on machine 24.04.2014
The three best body weight exercises for your glutes 13.11.2010

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