Q: Everyone in the gym tells me that the squat is the best developer of lower-body muscles. But what does science say? And do variations in foot or bar placement make any difference?

–Patrick Kagan San Diego, California

A: Here at MaxFit, we’ve heard the same comments, Patrick. So we dug a little deeper and found these scientific facts.

• Researchers from the University of Ottawa found that the squat truly employs almost all of your lower-body muscles. Calves assist in bending your knees and keeping your feet firmly planted during the descent. Hamstrings are primary players in bending your knees during the descent, while quads control and eventually stop the descent. Additionally, quads play a key role in most of the ascent until the final segment of the squat, when glutes take over.

• Researchers from the University of Padova in Italy tested muscle recruitment during three different stance widths: hip width, 150 percent of hip width and 200 percent of hip width. Results indicate that the wider the stance, the greater the glute recruitment. No other muscle group was affected.

• Researchers from the University of Florida found that the front squat is as effective as the back squat at recruiting leg muscles but might be a better choice for those with knee problems because there is less compression on the joints. If you’re not familiar with the front squat, read the example on this page.

–Frank Claps, MEd, CSCS

Are you looking for more ways to add strength and tighten your lower body? Pick up the September/October issue of Maximum Fitness—available July 27, 2010.