Back vs Front Squats: What Works the Glutes the Best?
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Most females that are looking to build impressive glutes will perform squats, lunges, leg presses, etc. Previous research investigating the effects of squat depth on gluteus maximus activation found that gluteus maximus EMG amplitude significantly increased with depth. This means that women who want to develop great glutes need to perform a full squat. Another variation of the squat is the front squat but not many women front squat. The front squat is performed when an athlete holds the bar in the front rack position (resting on the shoulders with elbows up) and squats down, as opposed to having the bar on the top of the back.
Researchers wanted to examine activation of the glutes during full, parallel, and front squats. The researchers measured activation of the upper gluteus maximus, lower gluteus maximus, biceps femoris, and vastus lateralis of a front, full, and parallel squats.