Ever wonder how to get the best bang for your buck when performing glute exercises? Want to maximize your leg workouts for that one time every two weeks you do legs? Read below to find out which exercises are scientifically proven to engage your glutes the most. In addition, learn how to incorporate these exercises into your leg day routine and how to properly dose them to get those buns that make your crush do that double take.
"Holy Birthday Cake Batman, Look at those Glutes!"
First, lets briefly go over what exactly the glutes do and why the glutes are an important muscle to train (aside from having a killer backside). The “glutes” are comprised of 3 muscles including the gluteus maximus, the gluteus medius, and the gluteus minimus. For the purposes of this article we will be narrowing this down to the glute max, but the entirety of the glutes will be hit with these exercises.
The gluteus maximus “is the largest muscle in the human body, accounting for 16% of the total cross-sectional area”(1). No wonder we are so visually attracted to this muscle! Its bootyful! We all know that size matters, especially when referring to the glutes. The glute max is important for both mobilization and stabilization. It is primarily responsible for movements at the hip including hip extension (thigh moving backwards), hip abduction (thigh moving outwards), and hip external rotation (leg rotating outwards). The glute max also helps to stabilize the lumbar spine, sacroiliac joint, femur and most likely the knee during knee extension (1). Its no suprise that the glutes are the largest muscle in the body!
How does this relate to everyday life? The glutes are important for functions such as stability when standing, mobility when walking, explosive movements while playing sports, and decreasing low back and knee pain (2).
…how do I get buns of steel?
The research
Research shows that *drum roll* the exercises with the highest level of glute activation are:
1. Step-ups – Whether straight up, diagonal, or sideways, this exercise has the highest level of glute activation!
2. Hex-bar deadlift – Not all deadlifts are created equally! Research shows that hex-bar deadlifts have a greater amount of glute activation.
3. Barbell hip thrust – Social media’s fave, no explanation needed!
4. Other exercises in descending order of activation – squat, split squat, lunge, and traditional deadlift (2).
How to implement these into your own program
If glutes are you goal, you’ll want to include a step up into your glute/leg routine. Heck, mix it up if you want to include front, diagonal, and/or lateral step ups! If you’re just beginning a glute program/getting those buns fired up, here’s my recommendation for exercises and reps/sets:
1. Glute bridges with band around thighs - 3 sets of 10 with 3 second holds at the top (squeezing butt)
2. Squat (barbell or dumbbell) - 3x8
3. Step-ups on 4-6 inch step - 3x8 each leg
This dosage and exercise selection is very broad but would be an excellent program for any “beginner” trying to train glutes and find the “mind-muscle” connection to safely wake up those glutes from the hibernation they’ve been in. We want to introduce load, volume, and intensity slowly to decrease the risk of injury and improve the intention behind the exercise.
If you already have buns of steel but are looking to challenge yourself, I recommend trying this:
1. Barbell hip thrusts - 4x12 with 2 second pause at top and 4 second negative
2. Hex bar deadlift - 15, 15, 12, 12, 10, 10 (pyramid set increasing weight as reps decrease)
3. Step ups - 4x8 superset with glute bridges to failure (or single leg glute bridges for added spiciness🌶️)
Of course, these are recommendations, and this may prove to be easy for some and difficult for others. Whether you implement these programs or not, take into account the importance of the gluteus maximus exercises that provide the highest level of activation and don’t forget….take the steps next time!
Dr. Nicholas Tanner, PT, DPT
References:
1. Buckthorpe M, Stride M, Villa FD. ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS - A CLINICAL COMMENTARY. Int J Sports Phys Ther. 2019 Jul;14(4):655-669. PMID: 31440415; PMCID: PMC6670060.
2. Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843; PMCID: PMC7039033.
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