Do Your Glutes Need Activating First?
The effect of common glute warm-up exercises on performance in semi-pro rugby players.
This study investigated the impact of a short-term glute activation program on muscle performance in semi-professional rugby players, specifically focusing on the gluteus maximus (GM) strength and its potential role in preventing musculoskeletal impairments and lower-extremity injuries.
Key Points
The objective of the Study:
The primary aim was to determine whether a short-term gluteal activation program could improve muscle performance, particularly gluteus maximus strength, in rugby players.
Study Design
Participants: Twenty-four semi-professional male rugby players.
Groups: Participants were randomly assigned to two groups:
Gluteal Activation Group (GLUTE): Performed seven gluteal activation exercises three times weekly before regular training.
Control Group (CON): Engaged in conventional training without additional gluteal activation exercises.
Measurements:
Electromyography (EMG) was utilised to assess muscle activation during maximal voluntary isometric contraction (MVIC) in a unilateral squat and unilateral hip extension force from the left and right vastus lateralis, gluteus maximus, and biceps femoris.
Results
After the 6-week training intervention:
There were no significant differences in EMG activity or peak force for MVIC and hip extension between the GLUTE and CON groups (p > 0.05).
The gluteal activation program did not lead to enhanced muscle performance as hypothesised.
Conclusion:
The study concluded that the body-weight gluteal activation exercises performed may not have been sufficient to elicit significant changes in the muscle performance for elite rugby players.
Practical Takeaways
Reassess Activation Protocols: The findings suggest that simply adding gluteal activation exercises may not be enough to improve muscle performance. More comprehensive or intensive activation protocols might be necessary.
Consider Exercise Selection: Trainers and coaches should evaluate the effectiveness of the specific exercises included in activation programs. Variations or additional resistance may be needed to achieve desired outcomes.
Focus on Overall Strength Training: While gluteal activation may be important in some contexts, it would be part of a broader strength training strategy that addresses all muscle groups involved in lower-extremity performance.
Monitor Individual Responses: Individual variability in response to training should be considered. Some athletes may require tailored activation strategies to see improvements.
Explore Alternative Methods: Future research could explore different methods of gluteal activation or variations in training and assessment to determine more effective strategies for enhancing gluteus maximus strength and performance.
By understanding the limitations of the current gluteal activation program, practitioners can refine their approaches to better support athletes in preventing injuries and improving performance.
Reference
Cochrane DJ, Harnett MC, Pinfold SC. Does short-term gluteal activation enhance muscle performance? Res Sports Med. 2017 Apr-Jun;25(2):156-165. doi: 10.1080/15438627.2017.1282358. Epub 2017 Feb 1. PMID: 28147703.