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.
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.


Comments

Post a Comment

Popular posts from this blog

The Importance of Consistency in Fitness Training for Remarkable Results

-
Image
Fortunately, or maybe unfortunately, I don’t have a magic secret to success like a special pre-workout drink or exercise plan with specific amounts of bodyweight exercises or high-intensity aerobic exercise. It’s actually much simpler than that. When it comes to achieving your fitness goals, consistency is the secret ingredient that can make all the difference. Consistency in training refers to the regular and ongoing commitment to your fitness routine without frequent interruptions or extended periods of inactivity. The Secret Ingredient to Achieving Your Fitness Goals In this blog post, we'll delve into the importance of consistency in fitness training and explore how it can lead to remarkable results and long-term success. Consistency Creates a Positive Feedback Loop Consistency helps create a positive feedback loop. As you stay committed and see progress over time, it reinforces your motivation, boosts your confidence, and fuels your desire to continue improving. It become
Read more

Squatting knees over toes

-
Image
Debunking a popular myth For many years one of the primary cues given when teaching a squat was to keep the knees behind the toes because of the increased shear force it created on the knees. Is that still true? Will your knees explode if they pass the toes? Is it safe? Yes, having your knees past your toes while squatting is safe.   This common myth has been proven wrong by research in recent years. While the knees moving forward does increase the horizontal force at the knee, limiting the forward movement of the knees can put more stress on the lower back and increase the risk of injury. Limiting the forward movement of the knees during squats can increase the risk of injury because it can cause a compensatory movement pattern, such as improved trunk flexion, that puts more stress on other areas of the body, such as the lower back or the hips. When the knees cannot move forward, the hips and lower back must compensate by taking on more load. This can lead to poor form and increased s
Read more

Prioritizing Occupational Health and Fitness

-
Image
 A path to professional success The physical demands of some occupations are well documented. Some careers, such as police and firefighters, have fitness tests built into the application process to ensure you can handle the job's physical demands. For the rest of us, with the hustle and bustle of today's fast-paced work environment, it's easy to neglect our health and fitness.  However, maintaining a balanced and healthy lifestyle is crucial for long-term professional success. Occupational health and fitness go hand in hand, contributing to increased performance, reduced absenteeism, and improved overall well-being. In this blog post, we will explore the importance of prioritizing occupational health and fitness and practical strategies to integrate them into our daily lives. Occupational health refers to promoting and maintaining physical, mental, and social well-being in the workplace. Here's why it deserves our attention: A) Enhanced Productivity A healthy workforce
Read more