Effects of squat training with different depths on lower limb muscle volumes.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 31230110 · doi:10.1007/s00421-019-04181-y
What was done
Seventeen males were randomly assigned to either a full squat training group (FST, n = 8) or a half squat training group (HST, n = 9) for 10 weeks of training (2 days per week). Muscle volumes of the knee extensors, hamstrings, adductors, and gluteus maximus were measured before and after training via magnetic resonance imaging (MRI), along with one-repetition maximum (1RM) strength in full and half squats.
What was found
Full squat 1RM relative increase was significantly higher in FST (31.8 ± 14.9%) than in HST (11.3 ± 8.6%) (p = 0.003), whereas half squat 1RM gains did not differ significantly between groups (FST: 24.2 ± 7.1% vs. HST: 32.0 ± 12.1%, p = 0.132). Knee extensor volume increased significantly in both groups (FST: 4.9 ± 2.6%, p < 0.001; HST: 4.6 ± 3.1%, p = 0.003), with no change in rectus femoris or hamstring volume in either group. Increases in adductor volume (6.2 ± 2.6% vs. 2.7 ± 3.1%, p = 0.026) and gluteus maximus volume (6.7 ± 3.5% vs. 2.2 ± 2.6%, p = 0.008) were significantly greater in FST compared to HST.
Why it matters
This study provides volumetric MRI evidence that training squats to full depth elicits superior hypertrophy in the adductors and gluteus maximus compared to half squats, while producing equivalent general quadriceps growth.
Limits
The sample size was very small (n = 17) and restricted to males. The abstract does not specify baseline training status, load progression details, or dietary standardization.
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