Maximize your maximus
What you need to know about glute gains Each month we’ll unpack research in sport, recreation and exercise science and help you get the most out of your fitness goals. This month we breakdown the article: "Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review" published in the Journal of Sports Science and Medicine, 2020. Purpose of the research: Explored which exercises are most effective for activating the gluteus maximus muscles. Key finding: The gluteus maximus muscle is vital for hip extension. Factors affecting glute max activation include external load, speed, fatigue, and exercise complexity. Glute strength and size can be worked on using several different exercises. Here are the top 3 top exercises to help grow your glutes based on the research. 1. Step-ups Pros highest glute max activation enhances stability reduces injuries improves joint health Cons requires more stability may slow strength and muscle growth 2. Back squat