Lunges activate the gluteus maximus muscles more than back squats when both exercises are standardized

Abstract

BACKGROUND: Squats are considered one of the main exercises for the lower limbs and are used in resistance training under different contexts, including rehabilitation and sports performance. OBJECTIVE: To compare the EMG activity of different muscles in back squat and lunge exercises in trained women. METHODS: Ten healthy women experienced in resistance training performed back squat and lunge exercises on a Smith machine (total work: 70% of 1RM, 1 set, 10 repetitions and 2-s/2-s of execution speed) with an interval of 20-min between exercises. Both exercises were standardized in relation to the trunk inclination and were performed with an erect trunk parallel to the cursor of the guided bar. RESULTS: The EMG activity of the vastus medialis (VM), vastus lateralis (VL), biceps femoris (BF), and gluteus maximus (GM) were analyzed. There were no significant differences in the EMG activity of the VM, VL, and BF muscles between the back squat and lunge exercises (P> 0.05); however, GM activation was greater during the lunge exercise (effect size = 1.15; P= 0.001). CONCLUSIONS: Lunges were more effective in recruiting the GM when compared to back squats. However, both exercises can be recommended when the goal is knee extensor and flexor muscle activity.