Research
Mixed
Safety-bar squats produce greater myoelectric activity in the gluteus maximus compared to high-bar squats, making them a potentially more effective tool for targeting gluteal hypertrophy.
If you want to specifically target your glutes for growth, try using a safety-bar squat. This specialized bar allows for a more upright torso position, which was found to increase gluteus maximus activation compared to the standard high-bar squat.
GoodSupportsHIGH confidence
Greater myoelectric activity of the gluteus maximus was observed during safety-bar squats than high-bar squats. ... if the goal is to increase myoelectric activity in the gluteus maximus, a safety-bar squat may be the more effective than the high- bar squat.
Why this rating
Same study design as N1, with specific EMG findings supporting the claim.
Source
A Biomechanical Comparison of the Safety-Bar, High-Bar and Low-Bar Squat around the Sticking Region among Recreationally Resistance-Trained Men and Women
Eirik Kristiansen et al. · International Journal of Environmental Research and Public Health · 2021
crossover · n=14Cited 12×
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