Glute Activation During Squats with Dr. Catherine Logan

Looped elastic bands around the thigh are commonly used during squats and result in increased hip activation.

Study Background: Due to the closed kinetic chain nature of the squat exercise, one may expect that placing the elastic band on distal segments, close to the floor contact, may not result in the same increase in hip muscle activation as that achieved with a looped band around the thigh.

What did the authors study? Martins et al analyzed the effects of band position (thigh, lower leg, and forefoot) and band stiffness on the myoelectric activity of the tensor fascia latae, gluteus medius, gluteus maximus, biceps femoris, vastus medialis, and vastus lateralis during squats in 35 healthy subjects (18 men and 17 women).

So, what happened?

Based on their results, the hypothesis of a reduction in myoelectric activity of the hip muscles during the double leg support squat when the band is moved from the thigh to the feet must be rejected.

The greatest myoelectric activity of hip muscles was observed when the stiffest band was positioned around the forefeet with an increase in 24% for the tensor fascia latae, 83% for the gluteus medius, and 68% for the gluteus maximus compared to free (without resistance band) squatting.

Contrary to previous thinking, the use of elastic bands around the forefeet during squats can elicit increased myoelectric activity of hip muscles, with a magnitude often greater than when the band is placed around the thigh segments.

More details:

We further conclude that changes in band stiffness have a greater effect on hip muscle recruitment when positioned at distal compared to proximal sites of the leg.

Squatting with an elastic band around the forefoot elicited the greatest myoelectric activity of the gluteal and TFL muscles.

Finally, while TFL, gluteus medius, and gluteus maximus myoelectric activity was sensitive to changing the elastic band stiffness and position, VL, VM, and BF were not.

Author

Dr. Catherine Logan, MD, MBA Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.

You Might Also Enjoy...

Grit's Impact on ACL Recovery

Overall, grit plays a critical role in ACL recovery by influencing an individual's mindset, behaviors, and outcomes throughout the rehabilitation process.

How Should I Recovery from Workouts with Dr. Catherine Logan? (Nutrition)

Dr. Catherine Logan chats Recovery nutrition plays a crucial role in replenishing energy stores, repairing muscle tissue, and supporting overall recovery after a workout

The Impact of Grit on Athlete's ACL Recovery

Researchers recently investigated grit in relation to outcomes following ACL surgery. Grit is the disposition to strive for long-term goals despite setbacks and challenges.

Regenerative Medicine at Colorado Sports Medicine & Orthopaedics

Combined PRP and Gel (HA) Injections for Knee Osteoarthritis: Is There Benefit to Inject Both?

Symptomatic patients with knee OA who were injected with a combination of PRP and HA demonstrated greater improvement in pain and function compared with patients who received HA injections only,

Supplements for Recovery: Sports Nutrition for Athletes & Patients

Supplements can enhance repair, but only when the foundation (energy, macros, micros, hydration, and timing) is covered. Supplements can be categorized based on how they support (not block) inflammation as well as their role in muscle, tendon, and bone.