Improved Muscle Activation In Performing A Functional Lunge Versus A Traditional Squat

Abstract

The back squat is a common exercise for performance strength training and rehabilitation. Contrary to common clinical practice, variation in stance width during the squat has not shown to affect the isolation of quadriceps musculature. In addition to the stance width, squat depth has also been a focus of debate in muscle activation. Today, many practitioners are focusing on more functional activities and it is often questioned if the squat, especially to greater depths is truly a functional exercise. PURPOSE: The purpose was to examine the muscle activation at three different squat depths and the body weight walking lunge. METHODS: Eight healthy, female intercollegiate athletes (mean age 20.8 + 3.9 y; mean height, 177.8 + 10.9 cm; mean mass, 67.3 + 9.9 kg) participated. Electromyographic (EMG) data were collected on the following muscles: medial hamstring (semimembranosus and semitendinosus), biceps femoris, gluteus medius, and gluteus maximus while participants performed the three different squat depths and a body weight walking lunge. RESULTS: Kruskal-Wallis test revealed a significant main effect for exercise type on the rectus femoris (χ2=15.706, p=0.001); vastus medialis oblique (χ2=8.767, p=0.03); vastus lateralis (χ2=15.169, p=0.002); medial hamstrings (χ2=8.775, p=0.03); biceps femoris (χ2=14.258, p=0.003); and gluteus medius (χ2=10.387, p=0.02). Exercise type did not have a main affect on gluteus maximus muscle activity (p=0.05). The results demonstrated that the total muscle activation of the squat depths were not greater than that of the walking lunge. It was revealed that the walking lunge did indeed produce more activation in the majority of all muscles analyzed, except rectus femoris, when compared to the three squat depths. CONCLUSIONS: By training athletes in the walking lunge they can obtain the same results of that of squat to 90 training. Furthermore, the lunge allows athlete to be in a more functional position. From the basic lunge position of the knees flexed to 90 degrees we can begin to train explosive recovery moves which would transfer over to competition. Ideally, athletes should be training their kinetic chain fluidly and dynamically, the more dynamic the activity the more fluid the athlete's movement and posture will be in competition.