The reason it is such a tough exercise to conquer has to do with not just muscular power, but muscular coordination, as well. (1) When you perform the classic barbell squat, you’re recruiting multiple muscle groups at the same time, from head to toe, while coordinating your effort amongst the physical and technical demands of the exercise.

While many exercises can have their place in a leg workout, if you’re seeking to enhance the muscular density and strength of your lower body, the back squat is the undisputed champion. It puts your muscles to the test, as it demands a level of metabolic dedication that’ll trigger a spike in growth hormone that plays a role in stimulating hypertrophy. (2)

Take a closer look and focus on the mechanics of the squat, the muscles recruited, and some simple and effective variations that can help you get the most out of the time-tested back squat.

What Muscles Do Squats Work?

• Squat Technique
• Muscle Recruitment
• How to Emphasize Specific Muscles
• Squat Variations

How to Do the Squat— A Technique Guide

The barbell back squat can appear deceptively simple at first — put the bar on your back, squat down, and stand up. However, there are many details to this lift that can often be overlooked, such as specific bar placement, hand and foot position, and the posture of your head and neck.

Here’s a step-by-step guide to performing the squat, along with some tips to become a better squatter. Safety is crucial. Make sure to apply all of these steps for every individual repetition to not only get stronger, but to train smarter, too. 

Step One — Set the Barbell Height

Set the barbell at shoulder-height in a squat rack. When you grip the bar, position your arms parallel to the ground, ensuring a comfortable grip width that suits your shoulder mobility. Starting with a shoulder-width grip is recommended, but adjust to your individual balance of mobility and stability.

Coach’s Tip: If you encounter difficulties with your shoulder mobility, perform a thorough upper-body warm-up before starting your leg workout to improve your shoulder and chest mobility.

Step Two — Position the Bar and Create a Shelf

Choose between using either a high bar or low bar placement. What deciphers between a high bar or low bar position is whether the barbell is above your rear deltoids, or on top of (or below) your rear deltoids.

A high-bar squat tends to emphasize the knee joint which would recruit more quadricep dominance than a low-bar squat, which would place the weight closer to the hip joint to recruit the glute muscles. Select the bar placement that aligns with your training goals.

“Building a shelf” helps to create a space for the barbell to sit comfortably on the upper back to squat. To build a shelf, retract your scapulae (shoulder blades) and tighten your upper back to create a stable shelf for the bar to rest on.

Ensure your elbows are positioned underneath the bar, further securing it and promoting better posture. If your elbows aren’t under the bar or near perpendicular to the floor, your upper back might lose tightness and cause your spine to bend forward. 

Coach’s Tip: To help keep your elbows underneath the bar, explore your grip width on the bar. The wider the grip, the more mobility your shoulder will have to support this aspect of your squatting performance.

Step Three — Unrack the Weight and Set Your Stance

Lift the barbell off the J-hooks and take two steps back. If you’ve set your barbell height correctly, it should be relatively easy to unrack the weight. When stepping back, keep the initial step small, as the second step is primarily used to adjust your stance. Avoid stepping too far back, as this will make it more challenging to re-rack the weight later.

Your stance significantly influences muscle engagement. For a more quadriceps-focused squat, opt for a closer stance with your toes forward or slightly outward. Athletes should keep their feet forward to mimic the stance of their specific sport. (3)

If you are looking for maximum squat strength, angle your toes slightly outward to make sure your knees stay outward in a more advantageous position. If you want to engage your hips more, stand wider and turn your toes outward — a technique often used by powerlifters and strongman competitors. 

Coach’s Tip: The strongest and relatively biggest muscles of the body are your glutes. If you want to maximize strength, you want to use a more “glute-dominant” variation of the squat. Make sure your feet are a little wider than a normal stance, with your toes outward. Consider using a low-bar position, as well.

Step Four — Head Position

To maintain a flat and rigid spine throughout the squat, make sure you position your head slightly down at roughly a 45-degree angle. This head placement helps flatten the cervical spine — the vertebrae of your neck — which helps influence the rest of your spine to remain stable during the lift.

Coach’s Tip: If you struggle to have good posture, start off with your head slightly facing down, but, as you perform the squat, keep your head slightly forward until you hit your sticking point moving upward. Once you hit that sticking point, tilt your head up and forward to help influence your spine to “get taller.” This should put you in a better position and improve your squat. 

Step Five — Time to Squat

After the detailed process of setting up in a good position, it’s time to perform the squat itself.

• Initial Phase: Before beginning the descent, brace your core by taking a deep breath through your belly, increasing pressure within your abdominal cavity. This technique enhances lower back rigidity and overall posture. Consider using a lifting belt for added support. To keep the brace in your core, breathe through your nose, and do not allow your shoulders to rise during your initial breath. 

• Descending Phase: As you lower into the squat, ensure your hips move downward and slightly back to distribute the weight evenly across your mid-foot. The goal is to maintain proper alignment between your knee and hip joints. Aim to reach a comfortable depth, with your thighs near parallel to the ground or slightly lower.

• Ascending Phase: During the ascent, pay attention to potential “sticking points” as the load gets heavier. When your strength gets challenged, technique becomes crucial. The better your technique is from start to finish, the more likely you can battle through that sticking point to complete the lift. Return upright to a full lockout.

By following each of these steps and maintaining proper form throughout the movement, you’ll maximize head-to-toe muscle engagement and reduce the chances of common mistakes, ensuring a successful and effective squat.

Muscle Recruitment During Squats

Time to dig deep into the anatomy of the barbell back squat, exploring the primary muscles and secondary muscles required to perform the movement.

The barbell back squat recruits a combination of primary and secondary muscles, with the quadriceps and glutes taking the lead in knee and hip extension, respectively. Proper engagement of these muscle groups, and the support of secondary muscles, is crucial for executing a safe and effective squat.

Primary Muscles

A primary muscle is the main targeted muscle used during an intended movement. The muscles tend to be the larger muscles of the anatomy, especially during a compound movement which involves moving at multiple joints — in the squat, you’re moving at the hips, knees, and ankles. The primary muscles of the squat are the quadriceps and the glute maximus.

Quadriceps 

• The quadriceps are a group of four muscles located at the front of the upper leg. 
• The primary function of the quadriceps is knee extension, which is crucial during the ascending phase of the squat. They play a pivotal role in straightening the knee joint as you lift the weight.
• The quadriceps are heavily engaged when an athlete relies on their knee joint to move the weight. The knee joint might be prioritized during a high-bar squat, a squat to full (below parallel) depth, or when the athlete’s knees begin to break far in front of their toes. 

Glutes 

• The gluteus maximus, the largest of the gluteal muscles, forms the bulk of the hip joint. 
• The glutes are responsible for hip extension, which is crucial for rising from a squat position. They provide the power needed to straighten the hips.
• The gluteus maximus is heavily engaged when an athlete starts to rely more on their hip joint to drive the weight up. The hip joint might be prioritized when an athlete performs a low-bar squat, box squat, or when the athlete has “vertical shins,” which means they are putting more weight on their heels than their toes. 

Secondary Muscles

A secondary muscle tends to be a relatively smaller muscle group that aids the primary muscle(s) with executing an exercise. The secondary muscles that provide support and stabilization during the squat are the hamstrings, calves, lower back, and core muscles.

Hamstrings

• The hamstrings are located at the back of your upper leg, running from your hips to you knees.
• While primarily responsible for knee flexion (like leg curls), the hamstrings assist in hip extension (straightening your upper leg in line with your torso). Your hamstrings help control the descending phase of the squat, acting as stabilizers.

Calves

• The calves are comprised of the gastrocnemius and soleus muscles, and are located behind your lower leg.
• The primary function of the calf muscles is the extension of the ankle joint — “pointing” your foot down. While not directly involved in the squat, they help stabilize the ankle joint, especially when pushing through the mid-foot. If you want to have a great squat, you want to keep your feet flat during each rep, meaning you need great ankle mobility, which relies on flexible calf muscles. 

Erector Spinae (Lower Back)

• The erector spinae muscles run along your spine’s length, supporting and stabilizing your lower back, especially. 
• The erector spinae muscles are responsible for spinal extension, helping to maintain an upright torso position during the squat.

Core

• Your core includes muscles such as the rectus abdominis, obliques, and transverse abdominis.
• Core muscles provide stability to the torso, helping maintain proper posture and preventing excessive spinal flexion or extension. They work in conjunction with the erectors, as well.

How to Emphasize Key Muscles

As mentioned earlier, the primary muscles used to squat are the quadriceps and the glutes. However, to emphasize one muscle group over the other depends on adjusting your setup and movement, including foot placement, stance, depth, and barbell placement. (4)

Maximizing Quadriceps Recruitment

For those seeking to grow and strengthen their quadriceps, start by positioning your feet closer together, either at shoulder-width or slightly narrower. This narrower stance magnifies the involvement of your quadriceps during the squat, intensifying their engagement.

To further emphasize quadriceps recruitment, favor a high-bar placement with the barbell on your upper back. Placing the bar higher on your back shifts your center of gravity forward, ensuring that your quadriceps take the brunt of the load.

This strategic bar placement is a key element in effectively targeting and strengthening the quadriceps, especially for those in a hypertrophic (muscle-building) phase of training. 

Another trick toward quad-dominance is going below a parallel depth. This increased depth tends to cause the shins to lean forward, putting the ankle within a great range of motion (also known as “dorsiflexion”) which will put more strain on the knee joint. This causes the quadriceps to be more activated.

Maximizing Glute Recruitment

If your objective centers on maximizing glute engagement, widen your stance beyond a shoulder-width position and point your toes out. This can influence your shins to stay upright, redirecting the focus to your glutes and intensifying their involvement.

You should also use a low-bar position to shift the weight distribution at your hip joints. This helps you get a better hip hinge, which accentuates glute recruitment. Placing the bar lower on your back ensures that the glutes play a more dominant role in the squat.

For those who struggle with feeling glute recruitment, try including a “pause” in the bottom position, or even use a box squat variation, as the box enforces the cue to push your hips backward instead of down. That’s a key point— if your hips move further back, your glutes can be more engaged.

Squatting straight down pushes your upper thighs forward as you descend, causing your knees to be more recruited, which would cause a more quadriceps-dominant action.

Squat Variations

There are a few other squat variations that can be used to further emphasize recruitment of either your quadriceps or glutes. By making changes to the bar position or, in some cases, avoiding the standard barbell completely, you can force your body to recruit different muscles while performing the same fundamental squatting movement.

Front Squat

In this variation, the barbell is positioned on the front of your shoulders rather than across your upper back. To achieve this unique position, you can either cross your arms over each other to hold the barbell or use an Olympic weightlifting-style “rack” position that puts your arms parallel to each other with your arms bent and the bar near your fingertips.

The defining feature of the front squat is its demand for a more upright torso posture. This is what would make the movement more quadriceps-dominant than glute-dominant, similar to a high-bar squat. 

The front squat promotes improved posture and spinal alignment. It strengthens your upper back while reducing the risk of forward-leaning tendencies often associated with the classic barbell back squat.

SSB Squat

The SSB (safety squat bar) is a specialized barbell that has pads and forward-pointing handles that hold the weight on top of your shoulders and upper back. The weight distribution creates a forward-leaning upper body angle compared to a standard barbell , which significantly impacts the mechanics of the squat. This makes it a more quadriceps-dominant variation.

The SSB squat is an ideal choice for individuals who may have mobility limitations in certain areas like the shoulders. Additionally, the SSB squat places a substantial focus, not only on the quadriceps, but also the upper back and the posterior chain. It delivers a great challenge to not just quadriceps strength, but postural strength as well. 

In terms of muscle engagement, the primary target during the SSB squat is your quadriceps. However, the angled handles also bring your upper back and posterior chain into play. This shift in muscle emphasis sets it apart from the classic barbell back squat, which primarily targets the quadriceps but doesn’t engage the upper back and posterior chain to the same extent.

Belt Squat

The belt squat is unlike the front squat or SSB squat. Instead of placing a barbell on your upper body, you wear a belt around your waist attached either to a specially designed platform or to a barbell on the ground set in a landmine unit. The belt distributes weight across your hips, which makes it a glute-dominant variation of the barbell squat.

The belt squat offers an effective means of challenging the lower body without placing weight on your torso and spine, making it particularly suitable for individuals dealing with back issues.

Additionally, the belt squat targets your legs with little to no upper body involvement. This would be a great exercise for those with specific limitations, including poor shoulder mobility, spinal compression issues, or an inability to hold a barbell with one or both arms.

Time to Squat

The barbell back squat is a top exercise that engages multiple muscle groups and delivers massive benefits, from increasing strength and power to building more muscular legs. Overall muscle recruitment during squats is a crucial variable that can be manipulated by your stance, movement, and bar position. No matter how you do it, the squat is an iconic lift that can improve anyone’s success in building size, strength, and athleticism. 

References

1. Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27. https://doi.org/10.1519/SSC.0000000000000103
2. Wilk, M., Petr, M., Krzysztofik, M., Zajac, A., & Stastny, P. (2018). Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume. Neuro endocrinology letters, 39(4), 342–348.
3. Ribeiro, Alex & Santos, Erick & Nunes, João Pedro & Amarante do Nascimento, Matheus & Graça, Ágatha & Bezerra, Ewertton & Mayhew, Jerry. (2022). A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000709.
4. Larsen, S., Kristiansen, E., Helms, E., & van den Tillaar, R. (2021). Effects of Stance Width and Barbell Placement on Kinematics, Kinetics, and Myoelectric Activity in Back Squats. Frontiers in sports and active living, 3, 719013. https://doi.org/10.3389/fspor.2021.719013

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Herndon achieved his latest training squat while wearing knee sleeves, wrist wraps, and a lifting belt. Such an equipment set-up still constitutes as raw in a powerlifting context. He wrote in his post that he weighed 271 pounds at the time of the lift, meaning the athlete squatted approximately 3.3 times his body weight. Herndon evidently had little trouble with this squat, hitting the hole and rising up quickly without much of a struggle as his spotters on all three sides kept a close watch.

Herndon’s squat is connected to his ongoing preparation for the 2023 World Raw Powerlifting Federation (WRPF) American Pro 2. That contest is currently scheduled to take place on October 27-29, 2023, in San Diego, CA. Herndon could be seeking a measure of redemption as he did not place at the 2022 iteration, having been disqualified while competing with wraps. In his squat Instagram post, the athlete wrote that he will again compete with wraps at this year’s American Pro.

Herndon has been on a competitive and training tear of late.

In March 2023, during the United States Powerlifting Coalition (USPC) Mid-Atlantic Classic & Regional Championship, the powerlifter squatted 411 kilograms (906.1 pounds) to put himself within striking distance of the 125-kilogram class World Record. Then, in late June 2023, the athlete became the lightest person ever to squat 453.9 kilograms (1,000 pounds) raw with wraps during a performance at the 2023 International Powerlifting Association (IPA) Strength Spectacular.

With months to go before his latest competitive appearance, Herndon has once again inched closer to another hallowed squat mark in the gym.

Herndon technically doesn’t “need” to add another squat record to his growing laundry list of achievements. He already stands atop the 110-kilogram class and seldom loses in full competition. Athletes like him seemingly don’t rest on their laurels, though. They have an interest in writing their name all over the record books.

Featured image: @phillip_herndon on Instagram

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On July 22, 2023, the administrator of Mica’s Instagram account shared an update on his latest exploits as a 56-kilogram competitor. A clip from the 2023 USA Powerlifting (USAPL) Barbell Brigade Open features Mica squatting 80 kilograms (176.3 pounds), bench pressing 42.5 kilograms (93.7 pounds), and deadlifting 90 kilograms (198.4 pounds). According to the caption of the post, all of the top lift stats are all-time raw competition PRs for Mica. At the time of this writing, while shining with strength milestones, it is unclear how Mica fared in the overall competition. The same clip does show Mica receiving a medal, but the distinction wasn’t specific.

In terms of assistive equipment for his lifts, it doesn’t appear Mica needed much help, who weighed in at 53.4 kilograms (117.7 pounds) during the contest. Mica didn’t wear a lifting belt or wraps for any of his top lifts. Knee sleeves for his squat were the extent of his additional equipment. Mica achieved his top deadlift pull from a conventional stance while utilizing a mixed grip. He competed in the contest beltless and raw, adding to his mystique as a rapidly-developing powerlifter.

Notably, the athlete locked out all nine of his allotted attempts.

Here’s an overview of Mica’s performance at the 2023 USAPL Barbell Brigade Open:

Jordan Mica | 2023 USAPL Barbell Brigade Open Top Stats

• Squat — 80 kilograms (176.3 pounds) | All-Time Competition Best
• Bench Press — 42.5 kilograms (93.7 pounds) | All-Time Competition Best
• Deadlift — 90 kilograms (198.4 pounds) | All-Time Competition Best
• Total — 212.5 kilograms (468.4 pounds) | All-Time Competition Best

Mica, whose parents choose not to have him lifting year-round, apparently had a different approach to his pre-competition training. The caption of Mica’s competition post dictates that the athlete participated in wrestling and jiu-jitsu in addition to spending quality time with barbells, refining his technique. Such a “balanced” preparation process appears to have benefitted Mica’s strength prospects to a personal boundary-breaking degree.

When considering that Mica doesn’t practice strength-training year round, it becomes easier to see his ceiling as a powerlifter. For an athlete of any age to showcase this much strength despite only specific periods where he actually lifts weights is an excellent sign of his long-term prospects. Time will only tell for Mica, but these are the kinds of happenings usually only derived from the career of an established powerlifting star.

Featured image: jordan_mica on Instagram

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On July 16, 2023, Hause posted a video to his Instagram where he completed a back squat with wraps of 362.8 kilograms (800 pounds) for six reps on his second set. According to Hause, the training session was a personal record (PR). Instead of using a traditional barbell, Hause utilized a cambered bar which curved around his upper back and decreased the shoulder mobility needed to hold the bar in position. The athlete wore wrist wraps, knee sleeves, and a lifting belt during the milestone squats.

As a young powerlifter, Hause already has little to prove. The athlete burst onto the scene in 2022 with staggering displays of power, both in training and on the competitive platform. Some examples include a 467.8-kilogram (1031.4-pound) squat with wraps PR from a July 2022 training session and a raw deadlift PR of 420 kilograms (926 pounds) just about a week later.

While notching these astounding PRs, Hause would put the all-time World Record total with wraps in the 308-kilogram division in his crosshairs. He would smash that mark in late August 2022 with a 1,117.5-kilogram (2,463.6-pound) total with wraps at the 2022 World Raw Powerlifting Federation (WRPF) American Pro. Hause hasn’t competed since then, citing, in a separate Instagram post, undisclosed personal reasons that needed to be prioritized. The athlete was apparently on track to compete in an undisclosed competition in May 2023 but pulled out, likely for these same reasons.

In recent months, it seems Hause is back at his “world-destroying ways,” steadily sharing different updates on his training and overall progress in the gym, like his six-rep squat with wraps PR. A raw bench press set of 206.3 kilograms (455 pounds) for eight reps in June 2023 might stand out as another noteworthy footnote in Hause’s growing resume.

At the time of this writing, it’s unclear where or when Hause will compete next. All that seems definitive is that he’s back to refining his skills and talents in the gym. Based on his precedent, such a development could only be bad news for any of his competitive peers.

Featured image: @daspowerhause on Instagram

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“That makes 27 years now. The first time was in 1996.”

Best wore a lifting belt, knee sleeves, and wrist wraps to help him with his squatting achievement. Such an equipment set-up would count under a “Wraps” qualification in a sanctioned powerlifting context. Best remains an active professional powerlifter but retired from competitive strongman in November 2022.

After finishing his squat, Best and Hooper would spend the remainder of their session performing some deadlifts. At the peak of their pulling segment, Best repped out 227 kilograms (500.4 pounds), while Hooper worked with 275 kilograms (606.2 pounds). Best wore a lifting belt and lifting straps for his deadlifts, while Hooper appeared to have just utilized lifting straps.

Best’s latest milestone squat comes on the heels of the athlete pushing himself full throttle approximately a half year after a nephrectomy — the surgical removal of a kidney. In April 2023, Best shared footage of himself performing seated iso lateral rows with the highest weight of 244.9 kilograms (540 pounds) for eight repetitions. Then, roughly a month later, in late May 2023, Best recorded a 350-kilogram (771.6-pound) squat with wraps.

If the athlete had seen any ill effects from his surgery recovery, it wasn’t apparent with these two training tidbits. It also certainly isn’t evident if Best can squat the same weight he’s been squatting for nearly three decades.

At this stage in the year, it seems the legend is back to his customary full strength.

At the time of this article’s publication, according to his personal page on Open Powerlifting, it has been over a year since Best last competed in a powerlifting contest. The athlete has not yet announced when he will compete again but does not appear to have ruled out a return. Best may be waiting to recuperate completely before making any commitments — a logical bet that seems to be working out with flying colors in the gym.

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On his top attempt, the 26-year-old Novopismennyi successfully locked out a 362.5-kilogram (799.1-pound) raw back squat. The mark is officially an IPF World Record in the 105-kilogram division and eclipses the previous record, which Novopismennyi had also set with 360 kilograms (793.6 pounds) at the 2021 IPF Worlds. Novopismennyi wore a lifting belt, knee sleeves, and wrist wraps during his monstrous squat. By the contest’s end, Novopismennyi also notched a total of 940 kilograms (2,072.3 pounds) — another IPF World Record. The athlete finished in first place in the 105-kilogram division, winning his third raw Open IPF World title (2019, 2021, 2023) in the process. The strength athlete also captured the 2016 IPF World title in the Junior division.

In addition to his World Record raw squat, Novopismennyi built his World Record total with a 225-kilogram (496-pound) raw bench press and a personal all-time raw competition best deadlift of 352.5 kilograms (777.1 pounds). In addition to breaking his own squat record, Novopismennyi was also in possession of the previous IPF World Record in the 105-kilogram class with a raw total of 937.5 kilograms (2,066.8 pounds) achieved at the 2021 IPF Worlds.

Here’s an overview of the athlete’s complete performance from Valletta, Malta:

Anatolii Novopismennyi (105KG) | 2023 IPF Worlds Top Stats

• Squat — 362.5 kilograms (799.1 pounds) | IPF World Record
• Bench Press — 225 kilograms (496 pounds)
• Deadlift — 352.5 kilograms (771.1 pounds) | All-Time Competition Best
• Total — 940 kilograms (2,072.3 pounds) | IPF World Record

By any stretch of the imagination, Novopismennyi is not an upstart. In the IPF’s 105-kilogram division, especially, he might be one of the more seasoned and successful powerlifters of the current generation.

In addition to his three staggered IPF World titles in recent years, the athlete has rarely fallen short on a sanctioned lifting platform. According to his personal page on Open Powerlifting, in 17 career competitive appearances as an Open and Juniors athlete, Novopismennyi has lost on just five occasions. He is a former European Powerlifting Federation (EPF) European champion (2019) and also has four Ukrainian National titles to his name (2014, 2018-2019, 2021).

In a post on his Instagram, Novopismennyi used his victory to nobly call attention to an important cause: the ongoing war between his native Ukraine and Russia.

“This victory was very important to me because it was an opportunity to make the anthem of Ukraine spread to the whole world.”

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Bavoil’s new international squatting top mark surpasses her own previous record by 0.5 kilograms (1.1 pounds). Bavoil achieved that squat of 211 kilograms (465.1 pounds) at the 2023 Sheffield Powerlifting Championships in late March 2023. This latest squat helped Bavoil along to a first-place performance where the athlete also recorded an IPF World Record total of 549 kilograms (1,210.3 pounds) in her competitive division.

A first-place performance with two World Records is quite a way for Bavoil to return to the top of the international 69-kilogram weight class. The athlete was the 2021 IPF 69-kilogram World Champion but did not defend her title in 2022 as a result of her missing qualifications for her usual weight class. That distinction, coupled with undisclosed injury issues, apparently slowed some of the progress the 29-year-old had been making in a powerlifting context lately.

In a way, this could be seen as an apt comeback to glory for an athlete with 12 wins in 13 competitions dating back to November 2019, per Bavoil’s page on Open Powerlifting. Overall, Bavoil has now come out triumphant in 22 of 25 sanctioned lifting appearances during a career that began in October 2015.

Among her accolades, Bavoil also currently holds the World Record raw squat (213 kilograms/469.5 pounds) and World Record deadlift (231 kilograms/509.2 pounds) in the 63-kilogram weight class. She made both lifts during the 2022 IPF Arnold Sports Festival.

Here’s an overview of Bavoil’s top stats at the 2023 IPF Worlds:

Prescillia Bavoil (69KG) | 2023 IPF Worlds Top Stats

• Squat — 211.5 kilograms (466.3 pounds) | IPF World Record
• Bench Press — 115 kilograms (253.5 pounds)
• Deadlift — 222.5 kilograms (490.5 pounds)
• Total — 549 kilograms (1,210.3 pounds) | IPF World Record

In just her second competitive appearance since that successful Arnold Sports Festival in late September 2022, Bavoil managed to finish eight of nine lift attempts on one of the biggest stages in powerlifting.

In an Instagram post after the conclusion of the 2023 IPF Worlds, Bavoil seemed ecstatic about her latest victory. The athlete characterized her win as “redemption” and looked ahead to even more success in the near future.

“After my failure last year [at the 2022 IPF Worlds] and a complicated injury season, I had only one goal in mind: to close this redemption chapter and finally open a new one! Proud to be the first Frenchwoman to win two World titles in two different categories! And now it’s road to Sheffield 2024 [the 2024 Sheffield Powerlifting Championships]! Time to really build up the 69-kilogram category for this deadline! I can’t wait to get back to work and show what I can do!”

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What’s more, according to the database on Open Powerlifting, Herndon’s squat raw with wraps is the second-heaviest of all time in the 125-kilogram weight class. Only Zahir Khudayarov’s World Record squat of 479 kilograms (1,058.2 pounds) from the 2017 Finland Powerlifting Organisation (FPO) WABDL World Cup remains heavier. Herndon wore a lifting belt, wrist wraps, and knee wraps for this massive squatting achievement and won the contest accordingly in the 125-kilogram division. The 2023 IPA Strength Spectacular took place on June 25, 2023, in York, PA.

Here’s an overview of Herndon’s top stats from his first-place performance, which also saw him capture a 226.8-kilogram (500-pound) bench press, a 362.9-kilogram (800-pound) deadlift, and a final total of 1,043.2 kilograms (2,300 pounds):

Phillip Herndon (125KG) | 2023 IPA Strength Spectacular Top Raw with Wraps Stats

• Squat: 453.9 kilograms (1,000 pounds) | Second-Heaviest All-Time
• Bench Press: 226.8 kilograms (500 pounds)
• Deadlift: 362.9 kilograms (800 pounds)
• Total: 1,043.2 kilograms (2,300 pounds)

Herndon adds this notable light body weight squatting achievement to an already impressive reputation of leg power. The athlete is the current raw squat World Record holder in the 110-kilogram class, with a squat of 395 kilograms (870.8 pounds). Herndon also holds the second highest raw squat in the and 125-kilogram class with a lift of 411 kilograms (906.1 pounds). Only Reece Fullwood barely edged him out, breaking Herndon’s record with a 412.5-kilogram (909.4-pound) squat. It’s apparent that Herndon’s dominance and strength transcends across different divisions with different equipment setups.

In the caption of his post, Herndon teased his next sanctioned competitive venture: the 2023 World Raw Powerlifting Federation (WRPF) American Pro from October 27-29, 2023, in Manassas, VA. Only time will tell what Herndon’s next inevitable jaw-dropping achievement will be with a loaded barbell in on his back.

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Tongotea wore a lifting belt and knee sleeves, and utilized wrist wraps to help herself rewrite the IPF record books with her squat. That equipment qualifies as raw in a sanctioned powerlifting context. The 2023 IPF Worlds took place in Valletta, Malta, from June 11-18, 2023. The 2023 edition of the contest was Tongotea’s debut at the prestigious competition, and she made the most of this initial appearance by winning her first IPF World title.

Before breaking through on one of the biggest international stages, Tongotea primarily made her trade as a prolific New Zealand powerlifter. According to her personal page on Open Powerlifting, Tongotea is the reigning raw New Zealand National Champion (2022) and has dominated in other competitive strength capacities throughout the famed Oceania islands.

Here’s an overview of the competitor’s top stats from the 2023 IPF Worlds:

Karlina Tongotea (76KG) | 2023 IPF Worlds Top Stats

• Squat — 225.5 kilograms (497.1 pounds) | IPF World Record
• Bench Press — 122.5 kilograms (270.1 pounds)
• Deadlift — 245 kilograms (540.1 pounds)
• Total — 593 kilograms (1,307.3 pounds)

After an appearance in the United Kingdom during the 2023 Sheffield Championships, Tongotea has now competed just three times outside of the purview of Australia and New Zealand. The athlete can boast 12 victories in 16 competitive appearances dating back to the start of her career in April 2018.

In a post in the 2023 IPF Worlds’ aftermath, Tongotea seemed emotional about her competitive journey. The athlete, who is a doctor by trade, looked back on her tremendous progress over the last half-decade and took in the fact that she is now on top of one of powerlifting’s tallest summits.

Of course, she plans to stay there.

“I walked into [New Zealand Powerlifting Academy] in 2018 telling my coach, ‘I have one year to enjoy this sport before I start GP training and exams,’ and I got back the message in this post. We’ve kept this one between ourselves. We remembered it when I won my first nationals, when I first became No. 1 in New Zealand when I won a [World Powerlifting] title, but it never quite felt like we’d fulfilled it yet. Now, I’m an IPF Classic Open World Champion of the [76-kilogram division], and I couldn’t have done it without this partnership. It feels fulfilled. We did the damn thing, Dom [Tongotea’s coach]. We gotta do it again, though.”

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Muluh wore a lifting belt and knee sleeves and utilized wrist wraps to help her notch the squat milestone. Each of those pieces of equipment is considered raw in an officially sanctioned powerlifting environment. While Muluh’s staggering number is a World Record in the IPF’s highest division for Women’s athletes, it also carries the distinction of being the all-time raw World Record for any Women’s competitor ever.

The record was previously, and briefly, held by fellow 2023 IPF Worlds competitor Brittany Schlater, who squatted 281 kilograms (619.5 pounds) during her performance at the contest shortly before Muluh’s attempt. Prior to that, the record belonged to perennial IPF World Champion Bonica Brown, who squatted 280 kilograms (617.3 pounds) during a fifth-place performance at the 2023 Sheffield Powerlifting Championships.

Muluh’s squat eclipses Brown’s lift by an astounding 5.5 kilograms (12.1 pounds). Notably, Brown actually squatted more than Muluh during her 2023 IPF Worlds appearance, with a lift of 289 kilograms (637.1 pounds) on the athlete’s final attempt. However, because Brown couldn’t notch one successful deadlift pull, none of her statistics were officially recorded.

From an overarching perspective, Muluh’s second-place raw total of 688.5 kilograms (1,517.9 pounds) could’ve been seen as admirable. That’s because the eventual plus-84-kilogram class winner Brittany Schlater scored an all-time raw World Record total of 693.5 kilograms (1,528.9 pounds) for her victory.

Here’s an overview of the plus-84-kilogram division podium:

2023 IPF Worlds | +84KG Podium

• Brittany Schlater: 693.5 kilograms (1,528.9 pounds) | IPF World Record
• Sonita Muluh: 688.5 kilograms (1,517.9 pounds)
• Jewel Tasi: 647.5 kilograms (1,427.5 pounds)

According to her personal page on Open Powerlifting, this runner-up finish at the 2023 IPF Worlds is the first time Muluh has fallen short of a victory since the 2022 IPF World Classic Powerlifting Championships where she placed sixth. Overall, Muluh has nine wins in 13 competitive appearances dating back to February 2020.

Muluh has made headlines in the past with her strength. Achieving a monstrous squat on one of the biggest international stages is a surefire way to build even more traction in an already promising career.

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During the global tentpole contest in Valletta, Malta, on June 11-18, 2023, Monigatti scored a 283.5-kilogram (625-pound) raw squat. His achievement is a raw World Record in the 74-kilogram weight class. The lift helped the athlete finish as the runner-up in his division to the eventual champion Carl Johansson of Sweden. Monigatti wore a lifting belt and knee sleeves to help him score his World Record.

Monigatti, who is just 26, can boast various New Zealand National titles over the course of his career that began in September 2015. It’s where he’s spent the majority of his competition time by far. That said, the athlete has relatively shined whenever he’s left the islands in the Pacific Ocean, particularly in the annual IPF Worlds.

According to his personal page on Open Powerlifting, Monigatti has now competed in the IPF Worlds on four occasions. As a Juniors competitor in the 74 and 83-kilogram divisions, he finished in third and second place, respectively, from 2018 to 2019. He would return to the IPF stage as an Open 83-kilogram athlete in 2022, taking home a top-five result. From this respect, Monigatti’s runner-up performance as an Open competitor at the 2023 iteration might be his best international showing yet.

Here’s an overview of Monigatti’s top stats from the 2023 IPF Worlds:

Timothy Monigatti (74KG) | 2023 IPF Worlds Top Stats

• Squat — 283.5 kilograms (625 pounds) | IPF World Record
• Bench Press — 170 kilograms (374.8 pounds)
• Deadlift — 324.5 kilograms (715.4 pounds)
• Total — 778 kilograms (1,715.2 pounds) 

Note: The athlete appears to have sometimes alternated between the 74 and 83-kilogram classes throughout his career. The 2023 IPF Worlds were Monigatti’s second consecutive appearance in the 74-kilogram division after competing in the 83-kilogram category for the better part of the last three years, dating back to July 2020.

The 2023 IPF Worlds appear to be acting as a coming-out party of sorts for some of the elite athletes on hand. Though, Monigatti had long been established as a force to be reckoned with before this contest. He might just have shown the rest of the world he’ll be someone to really monitor in the coming years.

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If you’re in either of these categories, you’re in luck. Sometimes it helps to consider similar alternatives to the basic squat, so you can get all the benefits of the exercise using a variation that better suits your individual needs.

Plus, it can break up the monotony of a potentially stale workout program if you’ve hit a plateau. Changing things up to find what works for you is half the battle for long-term results and one or more of these may be the game changer you need.

Best Squat Variations

• Front Squat
• Zercher Squat
• Overhead Squat
• Kang Squat
• Heels-Elevated Dumbbell Squat
• Goblet Squat
• Box Squat
• Hatfield Squat
• Skater Squat

Front Squat

The front squat is a classic alternative to the more common and ubiquitous back squat. As a whole, the front squat can allow similar loading, as long as your mobility is on point. It can also promote a longer range of motion with less potential for lumbar spine injury.

Because the front squat is a more “athletic” variation compared to many other squats, it relies on coordinating strength from both your upper and lower body. In certain fitness worlds, like Olympic lifting or CrossFit, it’s considered the go-to squat variation. 

When to Do it 

If you’re looking to hit the quads a bit harder or achieve a deeper squat with a long range of motion (either by choice or due to immobility in your back squat), the front squat is for you.  Many lifters’ anthropometry and leverages don’t suit the back squat, but are better suited to the front squat due to its counterbalancing attributes. If you’ve got very long femurs or long legs overall, you owe it to your lower body development to give these a shot.  

How to Do it

There are two classic grips to hold the barbell on the front of the body while squatting. The relatively easier way is to use a cross-armed grip, also known also as the “California” style. Set a barbell in a squat rack and step up with your throat close to the bar. Cross your arms over one another — place the fingers of each hand on top of the bar near the opposite shoulder.

Keep your elbows high and hold the bar place with the thumb and first finger of each hand. This will also help to block the bar from rolling forward down the shoulders. Step out of the rack with your upper body in a strong position, set a comfortable-width stance, and proceed to squat. 

The second option is using a clean-grip rack position — holding the barbell across the fronts of your shoulders with a fully closed grip. This is a more stable and relatively safer variation but requires a lot more mobility and flexibility, especially in your thoracic region (upper back), wrists, and shoulders.

To determine if you can comfortably use the clean-grip, try to touch each shoulder with the same-side hand while standing. If you can, you likely have the mobility to do these, maybe with some practice mixed in. When using a clean-grip, aim to keep your elbows high at all times, especially during the lowering phase.

Zercher Squat

The Zercher squat moves the barbell from being supported via an axial load (on your spine) and places the onus on your arms instead. That means huge accountability for your core —  both from the front (your abs) and the back (particularly your lower back) — to brace and stabilize your spine as the movement progresses.

The Zercher squat isn’t for the faint of heart. It’s a challenging squat movement that can even be simply uncomfortable to perform. It’s best done early in the workout when you’re fresh, compared to later on when your shoulders, arms, and core are fatigued.

When to Do it 

Because the Zercher squat uses an appendicular load (supporting the weight with your arms), the movement is a great way to begin a core-focused workout. Moreover, lifters who have issues getting their arms and shoulders into position for standard barbell squats  — think about how some shoulder injuries can prevent holding the bar during a back squat — the Zercher squat can be a suitable alternative. Aside from these stipulations, these can be added to any training session as a worthy challenge for any lifter up for the task. 

How to Do it 

Performing Zercher squats requires placing the barbell in the crook of your arms, so it’s being carried and supported by your elbows. Set up a barbell at waist-level. When placing your elbows under the bar to unrack it, avoid an arm width that’s too narrow. That will lead to limited stability, likely causing the bar to tip one way or the other. Aim to keep your knuckles facing the ceiling at all times. This way, the bar will be positioned squarely between your upper and lower arm, rather than falling toward your forearms. 

Holding your hands together while performing the movement may be helpful to fulfill the above cues. As you squat, keep the weight relatively close to your body. In the bottom position, let your elbows rest between your thighs and maintain as vertical a torso as possible. Drive up to the top, and repeat.

For added comfort, try using “fat grips” or thick padding on the bar where your forearms will go. The added surface area will disperse some of the loading, which should take some pressure off your elbow joint. 

Overhead Squat

Of all the squat variations of this list, the overhead squat requires the most prerequisite mobility and stability. The movement simply cannot be done without proper joint integrity at your shoulders, hips, knees, and ankles. You also need good extension through your thoracic and lumbar spine.

Doing this exercise forces a lifter to be highly accountable to factors like tempo and technique, while respecting physics, the weight lifted, and the multitude of muscles involved. There’s no arguing with the laws of the universe. Anything out of sorts will cause the barbell to come down. With all of this said, this movement should be reserved for those who have uninhibited ranges of motion in their load bearing joints.

When to Do it

Especially if you’re an Olympic weightlifter performing the snatch or the clean & jerk, the overhead squat can improve strength in the catch or push jerk phases of those lifts. The overhead squat should be done without the presence of any muscular fatigue, so programming it first in the daily order of exercises is a wise choice. 

How to Do it

An overhead squat requires a snatch-grip to secure the bar. To find your snatch grip, stand tall while holding the barbell with a palms-down grip. Gradually adjust your grip wider and wider until the bar naturally sits in your hip fold. Next, raise the bar overhead to full extension, maintaining that hand width.

Get into your ideal squat stance and squeeze “outward” on the bar with both hands to create tension through your entire back. As you descend into a squat, aim to never let the bar fall outside of your footprint — either forward or backward. The bar should descend and ascend in a generally straight line. Move slowly and keep reps on the lower end.

Kang Squat 

The Kang squat can be used as its own exercise or as a premier mobilization drill, warm-up, and pattern developer. Its biggest benefit is that it uniquely segments the squat into a more posterior chain-biased movement pattern. This emphasizes a good range of motion and bottom-end stability.

Another great thing about the Kang squat is the fact that it places the hamstrings in a loaded stretch, which can allow them to release tension in the pelvis due to eccentric lengthening. That can mean a deeper and more comfortable squat that also helps cranky knees, due to improved activation of the hamstrings.

When to Do it

Use the Kang squat in the first half of a squat-focused workout. This approach will torch your posterior chain (hamstrings and glutes) and make those muscles more available for activation during squats later in the session. Starting your leg workout with Kang squats can also act as a good CNS primer for any larger compound (multi-joint) movement.

How to Do it

The Kang squat begins similar to a good morning — performing a deep hip hinge with slightly bent legs, holding the bar on your upper traps. It’s essential to place tension across the bar by “pulling it apart” to keep the barbell in place.

After your hinge reaches its limit, it’s time for the knees to enter the picture by allowing a full knee bend, enabling your glutes to descend into a deep squat. Next, come out of the hole by raising your hips back into the good morning position. Your glutes and lower back extend your body back to its upright starting point. Try to pause in each phase to make the movement concise and segmented. Focus on sets of four to six reps.  

Heels-Elevated Dumbbell Squat 

Whenever mobility is lacking, or if your goal is to really hammer your quads, it may not be in the cards to simply rely on dorsiflexion (ankle mobility) or a front-positioned load to get the job done.

If you’re a lifter with stiff ankles, or if you have great mobility but want to really make your knees and quads bionically super-strong, elevating your heels and holding dumbbells at your sides is the squat variation for you.

When to Do it

This movement is less of a “big lift” compared to other large movements like barbell-loaded exercises, leg presses, or deadlifts, so it can actually happen second or later in your workout. Doing so will also make your quadriceps more targeted, especially if other leg muscles are fatigued. Using dumbbells rather than a barbell also keeps the movement more focused on your lower body with relatively less involvement from your upper body. 

How to Do it

If possible, use a dedicated slant board rather than simply elevating your heels on the edges of weight plates. Having your entire foot on a slope makes a major difference due to the angle of your metatarsals, which affect your arches and weight distribution.

This movement will definitely promote a rock-bottom range of motion, which means maximal knee flexion for a massive hit to your quads. The quads generally respond well to high reps, so that should be the aim for this movement. Pump out sets of 10-15 reps and try to enjoy the burn. Make sure not to rush the tempo — more time under tension can mean more muscle growth. (1)

Goblet Squat 

Goblet squats are a go-to movement for anyone, especially beginners, looking to improve their squatting technique. Not only is the exercise accessible for every lifter, but it’s front loaded, making counterbalancing and stability easier. Since your elbows are positioned downward and the weight’s position near your torso is slightly adjustable, it usually promotes a great depth with minimal modifications necessary.

In general, lifters should aim to become competent enough to perform relatively heavy goblet squats to start out and build a foundation, and then transition to a barbell back squat.

When to Do it

Novice lifters can use this as their bread and butter squat to really nail down the patterning and get a great lower body hit. Using this exercise on its own, or as part of a superset with another leg exercise, is effective.

It’s unlikely you’ll be able to use maximum weights, as most gyms don’t have extremely heavy dumbbells (and your strength will eventually exceed the limit). For that reason, using the goblet squat as a muscle-building tool for moderate to higher repetitions is the right call.

How to Do it

Hold a kettlebell or dumbbell in front of you at shoulder-height using both hands. Keep the weight in this position, set your feet for your ideal squat stance, and sit down.

To get deep and feel comfortable, you may feel better pushing the weight a couple of inches away from your torso as you descend. This is especially useful if you’re lacking mobility at the ankle or hip joints. Focus on using a slower speed on the way down and a stronger, powerful speed coming up. Focus on sets of eight to 10 reps.

Box Squat 

Squatting to a box does a few unique things. First, it keeps you accountable to a consistent target so there’s no margin for error or questionable depth. Secondly, it encourages a dead stop for no transfer of energy or use of the stretch reflex to “sling” your way out of the bottom position using momentum or elastic forces rather than muscular control.

Lastly, the box squat can hit your posterior chain a bit harder and salvage your knees from unwanted joint pain. Using the box helps to eliminate forward migration of the shin and prevents you from reaching too deep a position which could require more knee extension.

When to Do it 

The box squat is typically treated as strength-focused movement. Perform them heavy, with standard principles of progressive overload applying — adding repetitions or increasing the weight each workout. Box squats can also occupy a high-volume role in your workout, using relatively low rep ranges, plenty of sets, and focusing on hip drive and overall technique. In either case, perform the box squat as the first movement of the workout.

How to Do it

When box squatting, it’s typical to use a sturdy box that puts your upper thigh parallel to the ground, not lower, when you’re in the bottom of the squat. This becomes even more important since your body’s geometry needs to slightly change from that of a typical back squat.

Use a low-bar squat position, to accommodate for keeping your shins much more vertical, which will force your torso to lean forward more than usual. Your foot width will be a bit wider — at least one extra step to the side — to allow for the low-bar position and to suit the box width.

Focus on remaining tight while gently, but fully, sitting down on the box. After sitting down, drive hard with your hips — upward and then forward— to create the posterior chain tension necessary to get out of the hole. Sets of three to five reps is ideal for this exercise. 

Hatfield Squat 

The Hatfield squat makes use of a safety bar and the squat cage in a unique way.  The squat is actually performed “hands free” while using the rack itself as a guide to encourage more repetitions with heavier weights.

The support of the rack will also take some of the focus away from your upper body to shift attention to your lower body. The results is better technique, a stronger pump, and deep range of motion. Note: You cannot perform this exercise with a standard barbell.

When to Do it 

This is more of a hypertrophy training tool and they can be added to a lower body workout geared toward building muscle. This movement is most conducive to higher reps, while giving your muscles a chance to push themselves a bit further than normal with heavier weight. 

How to Do it 

The one non-negotiable piece of equipment needed for a Hatfield squat is a safety bar. Place the loaded bar on the rack, get into the pads, and carefully step out from the rack. Place both hands on either support beam around waist height. The safety bar will be balancing on your upper back, but it should be secure due to its handles and offset center of gravity.

Squat down using the support beams for assistance. Keep your torso upright, but really use your hands to guide your way up and down. It’s okay if you don’t come to an absolute full extension — the name of the game is getting a few more reps in. You can use a slightly faster pace as long as you remain in control of the weight. Focus on sets of 10-15 reps, and don’t shy away from heavier than normal weight for said rep range. You should be able to do it with the hand-supported assistance. 

Skater Squat 

A list of squat variations wouldn’t be complete without highlighting a unilateral exercise, and one of the most important ones that doesn’t lend itself to cheating is the skater squat. This enforces stability through your hip and knee joint and makes your glutes, quads, and ankles work overtime to stabilize the leg, making this exercise possible.

Especially if you’re suffering from bilateral imbalances or joint issues in your hips, knees, or ankles, this variation belongs in your program. It likely won’t take much more than bodyweight to get a major training effect from them, so they can be performed nearly anywhere or anytime.

When to Do it 

Positioning this exercise as an accessory movement in a squat workout, as a primer and warm-up before a lower body workout, or as its own prioritized exercise on a “weak link” training day is all fair game. What matters the most is that it gets done. A good skater squat is an indicator of lower body health and strength. 

How to Do it 

Stand with on one foot planted on the ground and the opposite leg bent roughly 90-degrees with the foot in the air. Lean forward slightly and extend your arms in front of you as a natural counterbalance. Making fists can also help with stability. Descend slowly, aiming to gently touch the back knee to the ground. On contact, drive with your front leg — don’t push off with the knee, shin, or foot of the back leg — and return to a standing position.

You can adjust the depth of movement by placing a short platform or stacked mats where your back knee contacts the ground. This will create a shorter range of motion so you can build strength and stability. Focus on sets of anywhere from six to 12 reps per leg, depending on your lower body health, strength, and conditioning.

Back Squat Form Tips 

Of course, it’s worthwhile to go over the old classic. As far as squats go, the barbell back squat is the most ubiquitous “squat” you’ll ever see, but it’s also the most butchered. Let’s go over the checklist for an exercise that’s effective at training your quads, glutes, core, and total body mobility.

Let’s break things down step by step. 

• Set the loaded bar in the rack at shoulder level and step underneath it. Position your hands just outside shoulder-width.
• Pull your shoulder blades back and bring your elbows slightly behind your body to create a perfect “shelf” to rest the bar on. Stand up under the bar so it’s comfortably positioned on that muscular shelf.
• Unrack the bark, take two steps backward, and even out your stance. You should be far enough away from the rack supports that you don’t crash into them on your descent or ascent. 
• Try to pull the barbell apart. This will help you brace your entire upper body. Maintain this tension for the duration of your set. Get your feet ready in a comfortable, stable width and turn feet slightly out. 
• Take a big breath in and brace your core — if your six-pack looks selfie-ready when you’re squatting, you’re doing it wrong. Get a big belly full of air and hold it for most of the repetition. Try to only let the breath out near the top of each rep.
• Descend slowly and under control. This will allow you to focus on tension, bracing, and alignment. Your knees should not cave inward. Instead, ensure they track in the same direction as your toes (slightly outward).
• Once you’ve descended with your thighs just below parallel, drive up strongly by squeezing your glutes. Aim for your shoulders to lead the way up, not your hips. The bar should travel in a straight line up and down, and your heels should remain planted.

Plenty of Squats, Plenty of Gains

Some lifters think a leg workout is incomplete without squats. That may or may not be true, but the bottomline is that some type of squat — whether it’s the classic back squat or any of the unique variations listed above — can be just the answer when you’re looking for a stronger lower body, more muscular legs, or improved mobility. Time to get some wheels.

References

1. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

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