Deep Squats and Muscular Strength Qualities: a Systematic Review

Sia, Adrian Jin Chuen (2022) Deep Squats and Muscular Strength Qualities: a Systematic Review. Final Year Project (Bachelor), Tunku Abdul Rahman University College.

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Abstract

This review aims to evaluate the effect of deep squat training (≥ 110° of knee flexion) on muscular strength. Articles were searched from ProQuest Central for a period from 2012 to March 2022. English publications and randomized controlled trials of deep squat intervention for samples that included teenagers, adults or athletes were assessed, with a final sample of 6 articles selected, involving a total of 210 participants, with training experience ranging from beginners to well-trained. These participants trained twice a week on average, with at least 24 hours separating training sessions. Most studies (n = 4) utilised only squat training, while the remaining studies (n = 2) had participants perform additional lower body training. Four studies utilised squat training using free weights, with the participants from two studies training on Smith machines. The results of the review concluded that compared with control groups, all experimental groups improved after squat interventions with deep squatting producing a greater strength carry-over effect than shallow squat depths, with significant strength improvement observed at specific joint angles at which participants were trained. Furthermore, when comparing deep with shallow squatting, both squat depths triggered similar muscle hypertrophy responses on the rectus femoris and hamstrings, but deep squatting produced a superior response for the gluteus maximus and the adductors. A final important conclusion found was that deep squat training did not appear to increase the risk of injuries at the knee. Therefore, deep squat training seems effective for improving muscular strength qualities