The gluteus maximus is one of the most powerful and largest muscles in the human body. It is the prime mover in hip extension, abduction and external rotation. In addition to it's role as a dynamic mover of the hip, it acts as both a local stabilizer and global stabilizer for the hip and lumbopelvic regions.
There are a lot of misconceptions out there about which exercises are best for isolating the gluteus maximus muscles. This might be why some people have issues with 'not feeling it activate' during common exercises like the deadlift, supine glute bridge, or clamshell. Today's video focuses on debunking a lot of myths around which exercises are actually best for developing a strong and healthy gluteus maximus. Please enjoy the video and subscribe if you liked the content!
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References:
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.
McBeth JM, Earl-Boehm JE, Cobb SC, Huddleston WE. Hip muscle activity during 3 side-lying hip-strengthening exercises in distance runners. J Athl Train. 2012 Jan-Feb;47(1):15-23. doi: 10.4085/1062-6050-47.1.15. PMID: 22488226; PMCID: PMC3418110.
Neto WK, Vieira TL, Gama EF. Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. J Sports Sci Med. 2019 Jun 1;18(2):198-206. PMID: 31191088; PMCID: PMC6544005.
Lehecka BJ, Edwards M, Haverkamp R, Martin L, Porter K, Thach K, Sack RJ, Hakansson NA. BUILDING A BETTER GLUTEAL BRIDGE: ELECTROMYOGRAPHIC ANALYSIS OF HIP MUSCLE ACTIVITY DURING MODIFIED SINGLE-LEG BRIDGES. Int J Sports Phys Ther. 2017 Aug;12(4):543-549. PMID: 28900560; PMCID: PMC5534144.
Macadam P, Feser EH. EXAMINATION OF GLUTEUS MAXIMUS ELECTROMYOGRAPHIC EXCITATION ASSOCIATED WITH DYNAMIC HIP EXTENSION DURING BODY WEIGHT EXERCISE: A SYSTEMATIC REVIEW. Int J Sports Phys Ther. 2019 Feb;14(1):14-31. PMID: 30746289; PMCID: PMC6350668.
Knoll MG, Davidge M, Wraspir C, Korak JA. Comparisons of Single Leg Squat Variations on Lower Limb Muscle Activation and Center of Pressure Alterations. Int J Exerc Sci. 2019 Aug 1;12(1):950-959. PMID: 31523343; PMCID: PMC6719809.
Mausehund L, Skard AE, Krosshaug T. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019 Jul;33 Suppl 1:S85-S94. doi: 10.1519/JSC.0000000000002617. PMID: 29870422.
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