Are you aiming for stronger or more defined glutes? The gluteus maximus is the largest muscle in the human body, and whether you're training for power, strength, or aesthetic improvements, targeting these muscles is essential. This week, we are talking about the top five scientifically backed glute exercises to enhance your contraction and growth. The key lies in choosing the right exercises that maximize glute activation. Researchers often measure gluteus maximus (GMax) activation using electromyography (EMG) to determine which exercises most effectively target this muscle group. EMG readings are expressed as a percentage of maximum voluntary isometric contraction (MVIC), which represents the peak muscle activation during a maximal effort. Generally, higher %MVIC readings indicate greater muscle activation, with values above 60% considered very high.
- Step-Ups and Variations – Step-ups, including lateral, diagonal, and crossover variations, present the highest GMax activation levels, with an average of 169.22% MVIC.
How to Perform:
- Stand in front of a bench or step with a dumbbell in each hand.
- Step up onto the bench with one foot, driving through your heel to lift your body.
- Step down with the same foot and repeat on the other side.
- Hex Bar Deadlifts – 88% MVIC.
How to Perform:
- Stand inside the hex bar with your feet hip-width apart.
- Bend at your hips and knees to grasp the handles.
- Keep your back straight and core engaged as you lift the bar by extending your hips and knees.
- Rotation Barbell Hip Thrusts – This “toes pointed out” variation of the hip thrust enhances GMax activation with 86.18% MVIC.
How to Perform:
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place a barbell across your hips.
- Rotate your feet outward as you drive through your heels, lifting your hips towards the ceiling while squeezing your glutes.
- Lower your hips back to the starting position and repeat.
- Traditional Barbell Hip Thrusts – 82.37% MVIC.
How to Perform:
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place a barbell across your hips.
- Drive through your heels, lifting your hips towards the ceiling while squeezing your glutes.
- Lower your hips back to the starting position and repeat.
- Split Squats – Split squats rank high in glute activation with 70% MVIC due to the increased range of motion and balance required.
How to Perform:
- Stand lunge-length in front of a bench.
- Place one foot behind you on the bench.
- Lower your hips towards the floor while keeping your front knee aligned with your ankle.
- Push through your front heel to return to the starting position and repeat.
Incorporating these top five glute exercises into your routine can significantly enhance your glute strength and growth. Remember, hip flexion and extension are vital for activating your glutes effectively. That being said, not every exercise will work the same for everyone. It’s important to personally test out all the options to find a routine that works best for you. Stay consistent, focus on proper form, push yourself, and watch your glutes transform.
References
Krause Neto, W., Soares, E. G., Vieira, T. L., Aguiar, R., Chola, T. A., Sampaio, V. L., & Gama, E. F. (2020). Gluteus maximus activation during common strength and hypertrophy exercises: A systematic review. Journal of Sports Science & Medicine, 19(1), 195-203. PMCID: PMC7039033. PMID: 32132843.