The back squat is often hailed as the ultimate lower body exercise, earning the title of the “king of all exercises.” Many wonder if they could solely rely on back squats for their leg training and still achieve significant hypertrophy. In this video, we will delve into the effectiveness of the back squat, specifically focusing on the high bar back squat. However, it’s worth noting that much of the information discussed here applies to both low bar back squats and front squats, as these movements share more similarities than differences. Throughout the video, we will also touch upon the impact of squat depths and stance widths on leg hypertrophy. Let’s begin by exploring whether the back squat alone is enough to maximize quadriceps growth.
Study on Back Squat Only Training vs. Variety of Leg Exercises
A study conducted by Fonseca and colleagues provides us with some interesting insights. The researchers divided 49 untrained men into five groups. Four of the groups trained twice a week for 12 weeks, while the fifth group served as the control and did not engage in any training. Group 1 exclusively performed back squats with around 8 reps per set throughout the entire study duration. Group 2 followed a varied training routine, which included back squats and leg presses in weeks 1 to 4, back squats, deadlifts, and lunges in weeks 5 to 8, and back squats, deadlifts, and lunges once again in weeks 9 to 12. All exercises were performed with around 8 reps per set. Group 3, like Group 1, focused solely on back squats, but they used different rep ranges throughout the 12 weeks. Group 4 mirrored Group 2’s varied leg exercises but also employed a variety of rep ranges. It’s worth mentioning that the back squats in this study were performed using a Smith machine and limited to 90 degrees of knee flexion.
While performing back squats on a Smith machine with restricted knee flexion might sound off-putting, it may not actually be as detrimental to muscle growth as one might think. In a separate video discussing free weights vs. machines, I explain why Smith machine back squats can potentially yield similar muscular gains compared to traditional barbell squats. Additionally, research conducted by Kubo and colleagues suggests that deep squats with knee flexion of 140 degrees result in similar quadriceps hypertrophy as squats with a knee flexion of 90 degrees. Returning to the Fonseca study, the researchers measured the cross-sectional area of the quadriceps muscles, including the vastus lateralis, vastus medialis, rectus femoris, and vastus intermedius, before and after the 12-week training period for all groups.
The results indicated that the groups that incorporated a variety of leg exercises (Groups 2 and 4) experienced statistically significant growth across all quadriceps heads. However, the groups that exclusively performed back squats (Groups 1 and 3) did not exhibit statistically significant growth in all quadriceps heads. Specifically, Group 1 did not experience significant growth in the vastus medialis and rectus femoris, while Group 3 did not show significant growth in the rectus femoris. Therefore, this study suggests that incorporating a variety of leg exercises is likely more effective for overall quadriceps hypertrophy compared to solely relying on back squats.
Effect of Squat Depth and Stance Width
Before we delve further into the importance of varying leg exercises, let’s discuss the impact of squat depth and stance width on leg hypertrophy. As mentioned earlier, research by Kubo and colleagues found that squats with a knee flexion of 140 degrees, also known as deep squats, generate similar quadriceps hypertrophy as squats performed with a knee flexion of 90 degrees. This indicates that the depth of the squat is not the sole determining factor for quadriceps growth. However, it is essential to consider your individual anatomical structure and comfort level when performing deep squats with a shoulder-width stance. If you find it challenging to perform deep squats comfortably with a shoulder-width stance, opting for wider stance squats may be more suitable for stimulating gluteus maximus development.
EMG research suggests that wider squat stances elicit relatively high gluteus maximus electrical activity. However, it’s still advisable to incorporate other exercises, such as deadlift variations or hip thrust variations, in your training routine to fully target and stimulate all regions of the glutes that may be under-stimulated by squats alone. Another crucial muscle group to consider is the adductors, specifically the gluteus medius and minimus, which play a significant role in hip abduction. For optimal hypertrophy of these muscles, it’s recommended to perform exercises like cable hip abductions.
Importance of Variety of Leg Exercises for Quadriceps Hypertrophy
Based on the evidence presented in the Fonseca study, it becomes clear that relying solely on back squats may not yield the desired overall quadriceps hypertrophy. While back squats are undoubtedly a valuable exercise for developing leg muscles, incorporating a variety of leg exercises into your training routine is essential for stimulating the muscle groups that back squats may not adequately target or under-stimulate. By diversifying your leg exercises, you can ensure comprehensive growth and development of all quadriceps heads.
Research on Different Knee Flexion Angles in Squats
In the Fonseca study, the back squats were performed on a Smith machine with a limited knee flexion of 90 degrees. However, research conducted by Kubo and colleagues offers additional insights into the impact of different knee flexion angles in squats. In their study, 17 untrained men performed either back squats with a knee flexion of 140 degrees or back squats with a knee flexion of 90 degrees. Both groups trained twice a week for 10 weeks.
The results indicated that neither group experienced significant hypertrophy in the rectus femoris, which is the primary muscle of the quadriceps. The rectus femoris remains at a fairly constant length throughout the squat movement, and as demonstrated by Fonseca and colleagues, it hardly contracts. This suggests that dedicated leg exercises, such as leg extensions and reverse Nordic curls, are particularly effective for targeting the rectus femoris.
The Role of Other Leg Exercises for Complete Quadriceps Hypertrophy
In addition to leg extensions and reverse Nordic curls, other exercises can contribute significantly to quadriceps hypertrophy. For instance, research conducted by Bloomquist and colleagues measured the cross-sectional area of the hamstrings at various knee flexion angles. One group performed partial squats with a knee flexion of 60 degrees, while the other group engaged in squats to a knee flexion of 120 degrees (around parallel squats). The results revealed minimal increases in cross-sectional area in some regions and even a decrease in cross-sectional area in other regions. This indicates that dedicated hamstring exercises are essential for complete leg hypertrophy.
Importance of Dedicated Hamstring Exercises
The hamstrings, like the rectus femoris, remain at a relatively constant length throughout the squat movement and thus experience limited contraction. Therefore, it becomes clear that solely relying on squats, regardless of knee flexion angles, may not yield significant hamstring hypertrophy. To effectively target and stimulate the hamstrings, incorporating exercises such as deadlift variations and hamstring curls is crucial. These exercises focus on hip extension and knee flexion, ensuring complete development of the hamstrings.
Gluteus Maximus Hypertrophy and Squat Depth
Returning to the Kubo and colleague study, the researchers also measured the volume of the gluteus maximus, the largest muscle in the gluteal group. The results indicated that the group performing squats with a knee flexion of 90 degrees experienced minimal gluteus maximus hypertrophy, whereas the group performing squats with a knee flexion of 140 degrees exhibited substantial gluteus maximus hypertrophy. This suggests that deeper squats with a shoulder-width stance are crucial for maximizing gluteus maximus growth.
Other Exercises for Glute Hypertrophy
While squats can undoubtedly contribute to glute hypertrophy, it’s still advisable to incorporate other hip extension exercises into your leg training routine. Deadlift variations and hip thrust variations are particularly useful for targeting specific regions of the glutes that squats may not adequately stimulate. By diversifying your exercises, you can ensure a well-rounded development of your gluteal muscles.
Involvement of Gluteus Medius and Minimus in Hip Abduction
In addition to the gluteus maximus, it’s essential to focus on the gluteus medius and minimus, which are primarily involved in hip abduction. These muscles play a crucial role in stabilizing the hips and maintaining proper alignment during movements. To effectively hypertrophy the gluteus medius and minimus, incorporating exercises such as cable hip abductions is highly recommended. These movements specifically target and engage these muscles, ensuring optimal growth and development.
The Role of Other Hip Exercises for Adductor Hypertrophy
The adductor magnus, another muscle group within the leg, plays a significant role in hip extension during the squat, especially at deeper depths. Considering this, it’s important to note that squats alone may not be sufficient for overall adductor hypertrophy. To significantly stimulate the adductor muscles, it’s advisable to incorporate exercises such as cable hip adductions. These movements primarily focus on hip adduction, allowing for targeted hypertrophy of the adductor muscles.
The Importance of Calf Exercises in Leg Hypertrophy
It’s well-known that squats do not significantly hypertrophy the calves, which consist of the gastrocnemius and soleus muscles. These muscles are primarily involved in plantar flexion, which is the movement of pointing the toes downward. Incorporating exercises like standing calf raises and seated calf raises are essential for effectively targeting and stimulating the calves. Seated calf raises are particularly effective for isolating the soleus muscle, while standing calf raises primarily engage the gastrocnemius muscle.
Conclusion: The Benefits of Squats and the Need for Other Leg Exercises
In conclusion, the back squat, whether it be the high bar, low bar, or front variation, is an excellent exercise for overall leg development. It can effectively stimulate various leg muscles and contribute to significant hypertrophy. However, solely relying on squats may not yield optimal results. To ensure complete leg hypertrophy and target specific muscle groups, it is crucial to incorporate a variety of other leg exercises into your training routine. Exercises such as leg extensions, reverse Nordic curls, deadlift variations, hip thrust variations, cable hip abductions, cable hip adductions, standing calf raises, and seated calf raises should be part of your leg workout regimen. By diversifying your exercises, you can ensure comprehensive muscle growth and achieve your desired leg hypertrophy goals.
