The Effects of Stance on Muscle Activation

Altering stance when performing exercises such as the parallel squat has been prescribed usually as
a method of isolating a particular muscle, or part of muscle (McCaw & Melrose, 1999). The parallel
squat is performed to a degree where the thighs are parallel to the floor; however a normal squat
increases the range of motion at the knee joint, taking the thighs well below parallel with the floor.
Merritt & Stoppani, (2014) suggest that parallel squats are the most effective to squat due to the
reduce risk of injury it shows around the knee, however they also argue that parallel squats do not
use the full range of motion (ROM) which promotes muscle strength and hypertrophy. McCaw &
Melrose (1999) suggest that a wider stance with slightly outward pointing feet promotes greater
activation of the inner thigh (Vastus Medialis & Adductors), and a narrower stance promotes that
activation of the outer thigh (Vastus Lateralis). This suggests that different stances isolate specific
parts of the muscle, which for elite athletes that compete such as body builders of whose bodys are
closely scrutinized is extremely important. Overall thigh development has been suggested to be
most effective with a standard shoulder width stance (McCaw & Melrose, 1999), being much more
relevant to the recreational athlete. A recent study by Brown, (2013) however suggests that during
back squats, no significant differences in muscle activation was detected with regards to the
quadriceps when a wider than usual stance was used, however the activation if the Gluteus
Maximus did increase.
Stance width has been shown to effect muscle activation depending the type of exercise used
(Brown, 2013; McCaw & Melrose, 1999), however different types of stance such as single leg squats
have also begun to show greater influences on muscle activation. Barton (2013), tested the
activation of the Gluteus Maximus and Gluteus Medius by performing 21 rehabilitation exercises,
including the single leg squat. The results indicated that single leg squats promoted the greatest
level of muscle activation due to the increase strain on pelvic stability.
Muscle activation is recorded using surface electromyography (EMG) (Borreani et al, 2013). EMG
examines the timing of the activation of either a single muscle or a group of muscles (Kraemer et al,
2012). When EMG is used on a variety of muscles at the same time the timings of the agonist,
antagonist and synergist can be observed to indicate a pattern of muscle activation (Kramer et al,
2012).
According to Shepard (2009) different stances are preferred depending on the type of athlete;
bodybuilders have been shown to prefer a narrow stance due to it isolating the Vastus Medialis or
tear-drop shaped muscle above the knee. Power lifters generally use a wider stance due to it
reducing the distance the bar has to travel, and assisting in the lifting of a heavier weight. Escamilla
et al, (2001) observed 39 power lifters during competition and grouped them into either a narrow
stance group (>107cm) a medium stance group (>142cm) and a wide stance group (>169cm) by
measuring from heel to heel. The groups squat depths were then recorded and put into a line graph
in an attempt to find a correlation between the two factors. Results had shown that the wider the
stance, the lower the depth of the squat became.













The above graph indicates the positive correlation between squat depth and stance width; however
it also shows an even distribution of preferred stance widths with elite power lifters. These findings
disagree with the suggestion made by Shepard (2009) who stated that certain types of athletes use
certain techniques, these findings indicate that technique is chosen more so over comfort or possibly
habit and even though competing at a professional level these habits or chosen techniques are hard
to be altered.
Dead lifts are another exercises generally linked with heavy weight. There are two types of dead lift
that show a difference in stance, the first is a traditional dead lift using a slightly wider than shoulder
width stance (6-12 inches) that has been said to be well suited for taller athletes with a stronger
back (Sandler, 2005). However the sumo stance has been described as using a as wider stance as
possible without inhibiting the lifting and lowering of the bar and weighted plates, this stance has
been said to well suit shorter athletes with more powerful hips (Sandler, 2005).
The literature that has been collaborated within this article indicates that there are preferred
techniques to be used when weight lifting in recreational, power lifting and bodybuilding (McCaw &
Melrose, 1999). However indicating not to forget that habit and comfort also play a part in how
certain exercises are performed (Sandler, 2005). The width of stance positively affects the depth of
squats and also assists in the lifting of increasingly heavier weights during dead lifts.





Figure 1 shows the positive correlation between squat
depth and stance width




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