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Isometric bodyweight squats are fundamental exercises in athletic training and rehabilitation. Previously, we measured muscle activity in a normal squat posture (NSP) and a squat posture with the center of foot pressure (COP) intentionally shifted forward as far as possible (forward-shifted posture: FSP), and the muscle activity patterns varied significantly according to the COP location. This study focused on stepwise loading as a training strategy. Ten healthy male participants performed isometric bodyweight squats in a previous study, adopting the NSP and FSP, with three knee flexion angles (30°, 60°, and 90°). The muscle activities of the vastus medialis (VM), semitendinosus, tibialis anterior (TA), and gastrocnemius muscle lateral head were measured using surface electromyogram. This study further explored the relationship between COP shifting and knee flexion angles on electromyogram changes using three-dimensional diagrams. In one-way repeated measures analysis of variance by ranks, knee flexion angles affected the muscle activities of the VM and TA in the NSP and muscle activities of the VM in the FSP. Combining these findings, stepwise loading tasks were created to train individual target muscles. The ten male participants examined all the tasks, and the feasibility was confirmed accordingly.

New Training Tasks for Stepwise Loading in Isometric Bodyweight Squat with Active Posture Control