A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy

Ribeiro, Alex S.; Santos, Erick D.; Nunes, João Pedro; Nascimento, Matheus Amarante do; Graça, Ágatha; Bezerra, Ewertton de Souza; Mayhew, Jerry L.

doi:10.1519/ssc.0000000000000709

Cited by 12 publications

(15 citation statements)

References 52 publications

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“…Regarding the hamstrings, 2 studies compared the effects of different ROMs on the hypertrophy of this muscle group; both studies employed the squat (2,16). Multiple lines of evidence suggest that the squat is not an effective exercise for inducing hamstring hypertrophy (34), which was essentially demonstrated in the aforementioned studies (2,16). Hence, it is not possible to evaluate the potential effect of different ROMs on hamstrings hypertrophy from the available evidence.…”

Section: Quality Of Studies and Level Of Evidencementioning

confidence: 99%

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

Kassiano¹,

Costa²,

Nunes³

et al. 2023

Journal of Strength and Conditioning Research

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Kassiano, W, Costa, B, Nunes, JP, Ribeiro, AS, Schoenfeld, BJ, and Cyrino, ES. Which ROMs lead to Rome? a systematic review of the effects of range of motion on muscle hypertrophy. J Strength Cond Res 37(5): 1135-1144, 2022-Resistance exercise range of motion (ROM) influences muscular adaptations. However, there are no consistent practical guidelines about the optimal ROM for maximizing muscle hypertrophy. The objective of this article was to systematically review the literature for studies that compared the effects of full ROM (fROM) and partial ROM (pROM) on muscle hypertrophy. PubMed/MEDLINE, Scopus, and Web of Science databases were searched to identify articles from the earliest record up to and including April 2022. We calculated the effect size (ES) scores of the variables of interest. Eleven studies were included in the review. Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20-0.90) than pROM performed in the final part of the ROM. fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24-0.25). Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35-0.38). pROM in the middle part of the ROM elicited greater triceps brachii hypertrophy than fROM (between-group ES: 1.21). In conclusion, evidence suggests that when training at a longer muscle length-through either pROM or fROM-some muscles, such as quadriceps femoris, biceps brachii, and triceps brachii, tend to experience optimal growth. Thus, the use pROM in the initial part of the excursion in combination with fROM training should be considered when prescribing hypertrophy-oriented resistance training programs.

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Section: Quality Of Studies and Level Of Evidencementioning

confidence: 99%

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

Kassiano¹,

Costa²,

Nunes³

et al. 2023

Journal of Strength and Conditioning Research

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“…Squat exercises require the patient's knee and hip joints to flex and extend to develop the body part's flexion and extension strength [22]. Hip, knee, and ankle movements must be synchronized correctly to ensure efficient muscle function and avoid damage throughout the activity [23]. The squat exercise cycle is performed as followed:…”

Section: Rehabilitation Exercisementioning

confidence: 99%

Mono Camera-based Human Skeletal Tracking for Squat Exercise Abnormality Detection using Double Exponential Smoothing

Hisham¹,

Hassan²,

Ibrahim³

et al. 2022

IJACSA

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Human action analysis is an enthralling area of research in artificial intelligence, as it may be used to improve a range of applications, including sports coaching, rehabilitation, and monitoring. By forecasting the body's vital position of posture, human action analysis may be performed. Human body tracking and action recognition are the two primary components of video-based human action analysis. We present an efficient human tracking model for squat exercises using the open-source MediaPipe technology. The human posture detection model is used to detect and track the vital body joints within the human topology. A series of critical body joint motions are being observed and analysed for aberrant body movement patterns while conducting squat workouts. The model is validated using a squat dataset collected from ten healthy people of varying genders and physiques. The incoming data from the model is filtered using the double exponential smoothing method;the Mean Squared Error between the measured and smoothed angles is determined to classify the movement as normal or abnormal. Level smoothing and trend control have parameters of 0.8928 and 0.77256, respectively. Six out of ten subjects in the trial were precisely predicted by the model. The mean square error of the signals obtained under normal and abnormal squat settings is 56.3197 and 29.7857, respectively. Thus, by utilising a simple threshold method, the low-cost camera-based squat movement condition detection model was able to detect the abnormality of the workout movement.

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“…The squat is a frequently used lower limb exercise in resistance training (RT) programs where the goal is to increase strength, power, conditioning, and/or rehabilitation. The barbell squat is a multijoint exercise often employed by athletes and fitness enthusiasts due to its beneficial effects on functional and morphological neuromuscular adaptations (Ribeiro et al, 2022;B. J. Schoenfeld, 2010).…”

Section: Introductionmentioning

confidence: 99%

The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

Enes,

Oneda,

Leonel

et al. 2024

European Journal of Sport Science

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The barbell squat is a multijoint exercise often employed by athletes and fitness enthusiasts due to its beneficial effects on functional and morphological neuromuscular adaptations. This study compared the effects of squat variations on lower limb muscle strength and hypertrophy adaptations. Twenty‐four recreationally trained females were assigned to a 12‐week front squat (FS; n = 12) or back squat (BS; n = 12) resistance training protocol (twice per week). Maximum dynamic strength (1‐RM) on the 45° leg press, a nonspecific strength test, and muscle thickness of the proximal, middle, and distal portions of the lateral thigh were assessed at baseline and post‐training. A significant time versus group interaction was observed for 1‐RM values (F(1,22) = 10.53; p = 0.0004), indicating that BS training elicits greater improvements in muscle strength compared with FS training (p = 0.048). No time versus group interactions were found for muscle thickness (F(1,22) = 0.103; p = 0.752); however, there was a significant main effect of time for the proximal (F(1,22) = 7.794; p = 0.011), middle (F(1,22) = 7.091; p = 0.014), and distal portions (F(1,22) = 7.220; p = 0.013) of the lateral thigh. There were no between‐group differences for any muscle thickness portion (proximal: p = 0.971; middle: p = 0.844; and distal: p = 0.510). Our findings suggest that BS elicits greater improvements in lower limb muscle strength on the 45° leg press than FS, but hypertrophic adaptations are similar regardless of variations during the squat exercise.

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A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy

Cited by 12 publications

References 52 publications

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

Mono Camera-based Human Skeletal Tracking for Squat Exercise Abnormality Detection using Double Exponential Smoothing

The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

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