Question

If you could select only ONE from these following squat variants ( Romanian Deadlift (stiff legged Deadlift), High bar back squat, Summo squat or the Front squat) to train with, if your goal was to maximize muscle activation, force production (strength) and potential carry over to track sprinting which one would it be and why?

Answer 1

Romanian deadlift would be the squat variant to train the muscles if anybody want to strengthen the muscles.

It strengthens the gluteus, hamstrings and calves. It is good for legs and also good for back and it is a really good option for knees as it provides stability to them.

They are very helpful in improving the mobility of hip and also beneficial for bending positions.

The Romanian and stiff legged deadlifts both are equally good but the chances of injury are more in stiff legged deadlift as well as the Romanian deadlift is more safe for people with low back problems.

Other exercises are also good but they are not tough like deadlifts to enhance muscles strength.