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´´Myth 4: Squats are a good exercise for the quads, glutes and hamstrings
Squats are indeed a great exercise for the quads and glutes, as we discussed in the first myth of this article. However, squats are a pretty terrible hamstring exercise. Squats are commonly depicted as an effective hamstring exercise because the hamstrings extend the hip. Indeed, 3 of the heads of the hamstrings extend the hip: the long head of the biceps femoris and the 2 semis (semitendinosus and semimembranosus). However, the short head of the biceps femoris doesn’t extend the hip and all 4 heads of the hamstrings flex the knee. A muscle cannot decide to act at one joint and not another. It it flexes, it produces tension and it pulls at both ends. So high tension in the hamstrings would flex the knees. You need to exténd the knees to stand up. That’s the whole reason the quads are active. Hamstring activation thus directly sabotages the function of the quads. The hamstrings could only be maximally engaged if the quads were strong enough to do their job while also completely offsetting the knee flexion moment from the hamstrings. Is this the case?´´
Nope. Hamstring muscle activation during squats can be as low as 20% of MVIC or half that achieved by other hamstring exercises. So squat volume should probably count at most 50% for the hamstrings. Arguably less, since the hamstrings also do not achieve a good stretch because of their function as knee flexors.
4 Squat myths
Myth 1: Front and high bar squats activate the quads more and the glutes less than low bar squats This was a very plausible theory. Front and high bar squats are more knee dominant than low bar squats, so surely they also activate the quadriceps more and the glutes less? No, the quads and glutes...
mennohenselmans.com
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. Ik vind dat je daar moeilijk een goeie MMC mee krijgt. Heb hem ook uit mijn schema geknikkerd 
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