The parallel squat is typically a barbell exercise where the individual begins in a

standing position with the barbell resting on the upper back, and bends the
knees to squat down until the thighs are parallel with the floor (Chandler et al.,
2014).

The squat can be performed in a variety of ways, using different stances and/or
techniques. Weightlifters make use of different squat stance widths for a variety
of reasons. Beardsley (2013) states that some people believe that wider stance
squats are more effective for powerlifting and allow them to move a greater
weight. Others believe that a narrower stance squat will target the quadriceps
more effectively, while a wider stance squat targets the hip musculature and
gluteals. (Swinton et al., 2012) state that many powerlifters adopt a wide stance
and focus on moving the hips posteriorly during the descent phase of the
movement. Chandler et al., (2014) and the ACSM (American College of sports
medicine) recommend an approximate shoulder-width foot stance however,
this does not take into account the specific needs of powerlifters. The ACSM
recommendations are targeted at the everyday gym user, whereas (Swinton et
al., 2012) are more concerned with competitive powerlifters. Both groups have
very different goals and needs.

The squat is considered as a very effective exercise for increasing strength and
stability of the muscles of the lower limbs (Gullett et al., 2009). Squats are
usually included in a weight training programme to develop quadriceps,
hamstrings and triceps surae. Muscle groups such as the hip adductors,
abductors along with the erector spinae are also loaded throughout the
movement (OShea, 1985). The parallel squat is a complex lift involving the hip,
knee and ankle joints leading Lombardi (1989) to note that due to its multipoint
nature it is sometimes referred to as the pillar of strength exercise for the
lower extremity.

McCaw & Melrose (1999) compared various stance widths used when performing
the parallel back squat and found that stance width did not appear to affect the
EMG activity of the key hip extensors and knee extensors. Furthermore they
found that the quadriceps activity in general was much higher than the activity
of the hamstrings and gluteals. This indicates that the quadriceps as a muscle
group are the primary agonists for this particular lift no matter what variation of
stance is used. McCaw & Melroses research concluded that stance width does
not affect the degree of muscular recruitment of the quadriceps or hamstrings
during the back squat. In addition, their research indicated that it is not possible
to isolate specific heads of the any of the four quadricep muscles. However, they
noted that a greater stance width does lead to increased gluteus maximus
activity.

Escamilla et al., (2001) similarly found no differences in the muscle activity of a

number of muscles during different squat stance widths, although it is important
to note that they did not investigate the activation of the gluteals. More recently
Paoli (2009) found that the gluteus maximus is more activated during wider
stance squats than during narrower stance squats. Paoli et al., (2009) state that
taking a stance that is double the distance between the hips requires a
significantly greater contribution from the gluteals than if a hip-width stance is
used. It is also more effective than a stance that is 1.5 times hip width.

The research done by Paoli et al., (2009) confirms the finding of McCaw &
Melrose (1999) in suggesting that when performing a parallel squat the
quadriceps activity in general was much higher than the activity of the
hamstrings and gluteals.

Just as squatting to a low depth doesnt decrease quad activation, using a wider
stance doesnt decrease the contribution of the four quadricep muscles to the
squat. The main factor that does affect muscle activation of the quads is the load
of the bar. Loads below 70 percent of the 1 repetition maximum (1RM) tend to
decrease the work of the quads. Paoli et al., (2009) found a significant difference
in EMG activity only for the gluteus maximus; in particular, there was a higher
electrical activity of this muscle when back squats were performed at the
maximum stance widths, at 0 and 70% 1RM. There were no significant
differences concerning the EMG activity of the other analysed muscles such as
the quadriceps. These findings suggest that a large stance width is necessary for
a greater activation of the gluteus maximus during back squats. They also
suggests that the quadriceps muscle activation does not tend to change
significantly between wide and narrow stance squats, the main factor effecting
quadricep activation is what percentage of the subjects 1RM they are working at.

Signorile et al., (1995) state that many weightlifters have commonly believed
that changing joint position can alter specific muscle activation. Boyden et al.,
(2000) state that the practice of adopting foot rotation to selectively strengthen
individual muscles of the quadriceps group was not supported by their study,
which involved smaller, more readily adopted, and comfortable levels of foot
rotation than did those previously investigated. The testing involved pointing the
toes 10 degrees inwards, at 0 degrees, 10 degrees outwards and 20 degrees
outwards. They found no significant difference in muscle activation when
changing foot positioning whilst performing the squat. However, Schwarzenegger
& Dobbins (1985) popular bodybuilding text suggests that the activity of the
inner thigh can be manipulated by having a wider than shoulder-width stance

and rotating the feet 45 degrees away from the body. This correlates to the
standard powerlifter stance when squatting.

In conclusion it seems clear that the quadriceps involvement in the squat is

constant throughout different stances and foot placements. The specific muscle
cannot be isolated through widening or narrowing the lifters stance, or the angle
at which their feet are pointed. Width stance does not appear to affect
quadriceps muscle activity (McCaw & Melrose, 1999); (Escamilla et al., 2001).
However, we can see from the research that as the squatters stance increases
past the width of the shoulders there is greater activation of the gluteal muscles.
Gluteus maximus muscular activity is significantly higher in the wide stance
(McCaw & Melrose, 1999); (Paoli et al., 2009). In addition, the activation of the
gluteal muscles becomes even greater when the weight lifted is increased past
70% of the lifters one repetition maximum.

References

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