For Glutes and Hamstrings, Single-leg Squats are Best

[Baron]

If you want to develop your glutes and hamstrings, you should consider adding single-leg squats to your workouts. American sports scientists at Texas State University write this in the Journal of Strength and Conditioning Research. The researchers consider the single-leg squat to be superior to the classic squat and the stiff-leg deadlift when it comes to developing the hamstrings and the gluteus maximus.

Study
The researchers experimented with 18 female students, all of whom had been training with weights for some time. They stuck electrodes on the women's legs, with which they could measure how hard the gluteus maximus and the hamstrings had to work.

The researchers then had the subjects do 3 exercises: the squat, the stiff-leg deadlift and the modified single-leg squat [above]. The women made 3 reps with a load with which just 8 reps would have been possible.

Results
The figure below shows how hard the muscles had to work during the complete movement (eccentric + concentric). If you are interested, 100 on the y-axis is the muscle activity during a movement with a maximum load.

It is clear what exercise came out best: the modified single-leg squat.

Conclusion
"The data indicates that it would be beneficial to include the modified single-leg squat during gluteus maximus and hamstring group training," the researchers summarize.

Source:
J Strength Cond Res. 2018 Mar;32(3):594-601.

 

[speedo]

...lot of stress on the squating knee tho'

 

[Frederick Foresight]

I prefer pistol squats for two reasons. First, they provide a greater range of motion. And second, I also did rear foot elevated split squats at one time in addition to the pistols, but I found that going very low with the splits using a meaningful weight caused me discomfort right in front where my leg attaches to my torso.

To speedo's point, though, I never had any issues with my knees. But I made sure that my foot was pointed in exactly the same direction as my working knee, pushed up from the heel, and ensured that my knee never went forward beyond my toes.

 

[jem]

I did these with a tennis racquet in hands decades ago; sort of shadow boxing volleys.
One of the best exercises for stability and movement I ever met.

If you want to develop your glutes and hamstrings, you should consider adding single-leg squats to your workouts. American sports scientists at Texas State University write this in the Journal of Strength and Conditioning Research. The researchers consider the single-leg squat to be superior to the classic squat and the stiff-leg deadlift when it comes to developing the hamstrings and the gluteus maximus.

Study
The researchers experimented with 18 female students, all of whom had been training with weights for some time. They stuck electrodes on the women's legs, with which they could measure how hard the gluteus maximus and the hamstrings had to work.

The researchers then had the subjects do 3 exercises: the squat, the stiff-leg deadlift and the modified single-leg squat [above]. The women made 3 reps with a load with which just 8 reps would have been possible.

Results
The figure below shows how hard the muscles had to work during the complete movement (eccentric + concentric). If you are interested, 100 on the y-axis is the muscle activity during a movement with a maximum load.

It is clear what exercise came out best: the modified single-leg squat.

Conclusion
"The data indicates that it would be beneficial to include the modified single-leg squat during gluteus maximus and hamstring group training," the researchers summarize.

Source:
J Strength Cond Res. 2018 Mar;32(3):594-601.

 

[Big AAPL]

At 57, I'll stick with the Felix Unger type squats. Arms out at the bottom and as many as I can do so long as my knees are forward of my shoulders. No lock. God it sucks to get old...God Bless all you young guns that can do a one legged squat.

 

[El OchoCinco]

Same rationale why lunges really target glutes and hammies

 

[El OchoCinco]

I prefer pistol squats for two reasons. First, they provide a greater range of motion. And second, I also did rear foot elevated split squats at one time in addition to the pistols, but I found that going very low with the splits using a meaningful weight caused me discomfort right in front where my leg attaches to my torso.

To speedo's point, though, I never had any issues with my knees. But I made sure that my foot was pointed in exactly the same direction as my working knee, pushed up from the heel, and ensured that my knee never went forward beyond my toes.

Sounds like a hip flexor which van be really tight. Mine are really tight and make fornt nad back squats harder for me but I have to really strech out before hand. When they are tight they mess up everything below the waist

 

[Frederick Foresight]

If you want to develop your glutes and hamstrings, you should consider adding single-leg squats to your workouts. American sports scientists at Texas State University write this in the Journal of Strength and Conditioning Research. The researchers consider the single-leg squat to be superior to the classic squat and the stiff-leg deadlift when it comes to developing the hamstrings and the gluteus maximus.

Study
The researchers experimented with 18 female students, all of whom had been training with weights for some time. They stuck electrodes on the women's legs, with which they could measure how hard the gluteus maximus and the hamstrings had to work.

The researchers then had the subjects do 3 exercises: the squat, the stiff-leg deadlift and the modified single-leg squat [above]. The women made 3 reps with a load with which just 8 reps would have been possible.

Results
The figure below shows how hard the muscles had to work during the complete movement (eccentric + concentric). If you are interested, 100 on the y-axis is the muscle activity during a movement with a maximum load.

It is clear what exercise came out best: the modified single-leg squat.

Conclusion
"The data indicates that it would be beneficial to include the modified single-leg squat during gluteus maximus and hamstring group training," the researchers summarize.

Source:
J Strength Cond Res. 2018 Mar;32(3):594-601.

I think the way this guy does split squats probably hits the hams and glutes better, along with the quads:

Just watch for about 30 seconds or so after the first minute to get the idea.

Depending on how you distribute the weight on your working leg, and push up from the heel, I don't think an elevated rear leg does much more than limit the range of motion towards the bottom of the movement (which is why I ran into a bit of trouble some time ago when I tried to go really low with an elevated rear leg). The leaning forward really lets you go low and focus on the working leg. I find it works the whole upper leg and glutes very nicely, and is an excellent addition to my pistols. Yeah, I'm doing pistols again, also going up only about three quarters of the way to avoid locking of the knee and maintaining tension throughout. I do the split squats immediately (within ~5-6 seconds) after the pistols for the same leg, and going up only three quarters of the way for them truly deep fries the leg.