Maximize your maximus

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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.
Man performing weighed step up in the gym.

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

Man performing a weighted back squat in the gym.

2. Back squat

Pros

  • high glute max activation
  • less stability required
  • allows heavier loads for muscle growth

Cons

  • relies on proper technique for optimal glute activation


Man performing a barbell hip thurst in the gym.
3. Barbell hip thrust

Pros

  • second highest glute max activation
  • less stability required
  • allows focus on loading and muscle growth
  • effective with lighter loads

Cons

  • specific technique crucial
  • uncomfortable for some
  • not suitable for certain populations

Research insight

  • A combination of exercises that use single leg and bilateral movements are beneficial for strength and injury prevention.
  • Technique can boost activation up to 50%.
Watch
Watch our two quick tutorials on how to get the most out of your barbell hip thrust to learn from the pros about how to get the most out of your exercises.




Stay tuned:

We’ll be sharing research recaps every month to help YOU understand the science.


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