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Electromyographic Comparison of Squats Using Constant or Variable Resistance
Vidar Andersen1, Marius Steiro Fimland, Maria Knutson Kolnes
11Faculty of Tacher Education and Sport, Sogn and Fjordane University College, Sogndal, Norway; 2Department of Public Health and General Practice, Faculty of Medicine, Norwegian University of Science and Technology, Trondheim, Norway; and 3Hysnes Rehabilitation Center, St. Olavs University Hospital, Trondheim, Norway.
Adding elastic bands to free weight squats increases muscle activation, particularly in the upper phases of the movement. Variable resistance with more bands yielded greater muscle engagement compared to constant resistance alone.
Area of Science:
- Biomechanics
- Exercise Physiology
- Sports Science
Background:
- The squat is a fundamental exercise for lower body strength.
- Understanding muscle activation patterns is crucial for optimizing training.
- Variable resistance training may offer unique benefits over constant resistance.
Purpose of the Study:
- To compare electromyographic (EMG) activity during squats with constant versus variable resistance.
- To investigate the effects of 2 and 4 elastic bands on muscle activation.
- To analyze muscle activation across different phases of the squat movement.
Main Methods:
- Nineteen resistance-trained women performed a 6-repetition maximum squat.
- Three conditions were tested: free weights (FW), FW + 2 elastic bands (FW+2EB), and FW + 4 elastic bands (FW+4EB).
- EMG activity of vastus lateralis, vastus medialis, rectus femoris, and biceps femoris was recorded and analyzed across movement phases.
Main Results:
- Both FW+2EB and FW+4EB conditions showed increased muscle activation in upper squat phases compared to FW.
- A dose-response relationship was observed, with FW+4EB eliciting greater activation than FW+2EB.
- Higher biceps femoris activation was noted for FW+4EB versus FW.
Conclusions:
- Squats with elastic bands enhance muscle activation compared to free weights alone.
- Higher variable resistance (more bands) leads to greater muscle activation, especially in the upper movement range.
- Variable resistance training may be a beneficial addition to strength and conditioning programs.
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