Q: I hope you can put an end to a debate about squatting that I’ve been having with two buddies. One buddy says you should never go past parallel, while another says you have to go to the floor. Which one of my buddies is right?

A: How deep to go during the squatting movement has long been a topic of concern for bodybuilders. One belief is that full-depth squats (when your thighs are past parallel to the floor) can be used to place more emphasis on hamstring and overall leg development.

To answer the question of how squatting depth affects muscle activation, researchers from the Department of Health and Exercise Science at Furman University in Greenville, South Carolina, conducted a study using experienced lifters. Using electromyography (EMG), the researchers measured muscle activity in the quads, hamstrings, and glutes of the subjects during partial, parallel, and full-depth squats.

The results show that as squat depth increases, the gluteus maximus becomes more active during the concentric (upward) phase of the lift. Surprisingly, the contributions of the other muscles tested didn’t differ with increased squat depth.

These findings suggest that full-depth squats may not be as effective in emphasizing hamstring development as some people believe. To help build powerful legs without putting excessive stress on the gluteus maximus or the lumbar region, find a range of motion that best suits your body’s biomechanics.

If you’re unsure of proper form, make sure you consult a reputable strength and conditioning expert.

Source: Muscular Development

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