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17.09.2022


This variant of the single legged squat is the best exercise for the glutes

One of the best exercises for the glutes is the single legged squat. There are several variants of this exercise. American researchers have found out which one stimulates the glutes at their very best.


This variant of the single legged squat is the best exercise for the glutes


Study
Anne Khuu, affiliated with Boston University, had 17 students perform 3 variants of the single legged squat on different occasions. Khuu had electrodes attached to the students' legs so she could see how hard the muscles under the skin had to work.

The difference between the variants that Khuu studied was in the position of the foot of the inactive leg. In one variant, the test subjects placed the foot of the non-stance limb in front of the body [Front], in the other under the body [Middle] and in yet another behind the body [Back].


This variant of the single legged squat is the best exercise for the glutes


Results
The Front version and the Middle version of the single legged squat stimulated the glutes most intensively. The Front performance was also the best exercise for the hamstrings.


This variant of the single legged squat is the best exercise for the glutes

This variant of the single legged squat is the best exercise for the glutes


Source:
J Athl Train. 2022 Feb 1;57(2):170-6.

More:
This is the difference between the belt-squat and the back-squat 29.04.2020
The single leg squat for the gluteal muscles, the split squat for the quads 26.11.2019
For glutes & hamstrings, single-leg squats are better than regular squats or stiff-leg deadlifts 26.03.2018

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