Ball Squeezing for Grumpy Quads? GQ12
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Research was done in the early 1990’s that kickstarted the idea that co-contraction of the hip adductors and knee extensors may elicit greater VMO activation, as apparently the majority of VMO’s fibers arise from the tendon of adductor magnus. Indeed, this has been previously researched with some encouraging results… whilst other have shown no effect at all.
The simple counter argument is that excessive hip adduction, flexion and internal rotation have always been understood to accompany patellofemoral pain, so why reinforce this movement? Who needs to fire up the adductors - rather we should follow the research and loop a band around the knees to activate Gluteus Medius and the lateral rotators of the hip.
Have a peek at this 2017 research paper to understand it more: "Looped Band Placed Around Thighs Increases EMG of Gluteal Muscles Without Hindering Performance During Squatting”
- increased EMG amplitude of the gluteal muscle group;
- no change in hamstring or quadriceps EMG amplitude (NB: Vastus Lateralis - no EMGs were used on VMO); and
- may have a small positive benefit in squat performance - increased REPS were noted with looped band but not significant statistically.
I also believe the VMO is activated by this technique, but let’s chat next week about why that might be and a bit of casual Icelandic Research I was a part of in 2011...
Cheers!
Ulrik
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