Impact of home-based squat training with two-depths on lower limb muscle parameters and physical functional tests in older adults.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 33767255 · doi:10.1038/s41598-021-86030-7
What was done
Sixteen older adults were randomly assigned to a shallow squat group (SS; target height 60 cm with chair plus cushion; age 71.0 ± 4.0 years) or a deep squat group (DS; target height 40 cm chair; age 68.6 ± 3.6 years). Participants performed home-based bodyweight squats (4 sets of 35 repetitions/day, 3 days/week) for 12 weeks. Maximal isometric knee extension peak torque, quadriceps muscle thickness (vastus lateralis, rectus femoris, vastus intermedius), 1RM leg press, 30-second sit-to-stand repetitions, and walking speed were evaluated at baseline and weeks 4, 8, and 12.
What was found
Maximal isometric knee extension peak torque, quadriceps muscle thickness, and walking speed did not change significantly over 12 weeks in either group (P > 0.05; exact numerical values not reported in abstract). The 30-second sit-to-stand test significantly improved from baseline at weeks 8 and 12 in both groups (P < 0.05). Leg press 1RM significantly improved at weeks 4 and 12 in the deep squat group, and at weeks 4, 8, and 12 in the shallow squat group (P < 0.05).
Why it matters
Bodyweight squat training performed at home can enhance dynamic lower-body functional strength in older adults, with shallow squats showing comparable functional benefits to deep squats.
Limits
The sample size is very small (n = 16 total). There was no non-training control group to account for retest learning effects. The abstract lacks exact numerical values, standard deviations, and effect sizes. The home-based setting lacked direct supervision of exercise form and adherence.
Cited by
- contradicts A 12-week randomized clinical trial in Scientific Reports comparing shallow squats to deep squats in older adults around age 70 showed that deep squats produced greater gains in muscle thickness, knee extension strength, and overall physical function.