Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Level 2 - randomized trial
Randomized controlled trial
PubMed 23604798 · doi:10.1007/s00421-013-2642-7
What was done
Seventeen male students were randomly assigned to 12 weeks of progressive, repetition-matched squat training performed as either deep squats (0–120° knee flexion, n = 8) or shallow squats (0–60° knee flexion, n = 9). Pre- and post-intervention outcomes included 1RM strength, isometric knee extension strength, jump performance, thigh muscle cross-sectional area (CSA) and architecture, and patellar tendon CSA and collagen synthesis.
What was found
The deep squat group improved 1RM strength in both deep and shallow squat tests by ~20 ± 3%. The shallow squat group gained 36 ± 4% in the shallow squat but only 9 ± 2% in the deep squat (P < 0.05). Deep squat training led to superior increases in front thigh muscle CSA (4–7%) compared to shallow squats, whereas no differences were observed between groups in patellar tendon CSA. Deep squats also produced superior gains over shallow squats in squat-jump performance (15 ± 3%) and isometric knee extension strength at 75° (6 ± 2%) and 105° (8 ± 1%) of knee flexion.
Why it matters
This study shows that training through a full range of motion under heavy load produces greater quadriceps hypertrophy and functional carryover across joint angles and jumping tasks than partial-range training.
Limits
The sample size was very small (n = 17 total) and restricted to young male students. Long-term joint health outcomes were not evaluated, and numerical values for patellar tendon collagen synthesis and muscle architecture were omitted from the abstract.
Cited by
- supports Full range of motion squats produce greater muscular hypertrophy than partial range of motion half squats.