What's the Best Glute Building Exercise?
A comparison of common strength and hypertrophy exercises targeting the glutes.
This systematic review examined gluteus maximus (GMax) activation during common strength and hypertrophy exercises. The study aimed to describe GMax activation levels during dynamic exercises incorporating hip extension with external load.
PMID: 32132843
The study synthesises data from 16 articles to determine which exercises elicit the highest levels of glute max activation, measured as a percentage of maximal voluntary isometric contraction (MVIC).
Key Points
16 studies met inclusion criteria, involving 231 participants performing 24 strength exercise variations
GMax activation was measured via surface electromyography (EMG) and reported as a percentage of maximal voluntary isometric contraction (%MVIC)
Exercises were categorised as low (0-20% MVIC), moderate (21-40% MVIC), high (41-60% MVIC), or very high (>60% MVIC) activation
Methods
Systematic search of 5 electronic databases
Included studies measuring GMax EMG during loaded exercises in trained participants
Data extracted on exercise type, EMG methods, loads used, and mean %MVIC values
Exercises pooled and averaged if evaluated in multiple studies
Related
Results
Step-up variations showed the highest average GMax activation (125.09% MVIC)
16 exercise variations elicited very high GMax activation (>60% MVIC):
Step-ups (various types)
Hex bar deadlift
Hip thrusts (various types)
Belt squat
Split squat
Lunges
Modified single-leg squat
Conventional deadlift
Band hip thrust
Practical Takeaways
Step-ups appear most effective for maximising GMax activation
Many common loaded exercises can achieve very high GMax activation levels
Coaches can select from various exercises to target GMax based on equipment availability and individual needs
Key Takeaways
Several exercises can induce very high levels of GMax activation. Step-ups elicit the highest activation, followed by variations of deadlifts, hip thrusts, lunges, and squats. This information can assist trainees in choosing the most effective exercises for their glute-growing efforts.
Reference
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.