{"id":12993,"date":"2025-01-17T01:07:05","date_gmt":"2025-01-16T18:07:05","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12993"},"modified":"2025-01-17T01:07:05","modified_gmt":"2025-01-16T18:07:05","slug":"strength-training-the-glutes-an-evidence-based-approach","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12993","title":{"rendered":"Strength Training the Glutes: An Evidence-based Approach"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: rgb(218, 223, 225); margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8936%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\">&#13;<\/p>\n<div class=\"OutlineElement Ltr SCXW43679943 BCX8\">\n<p class=\"Paragraph SCXW43679943 BCX8\" style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><strong><span class=\"TextRun SCXW43679943 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW43679943 BCX8\">Key Takeaways<\/span><\/span><\/strong> <\/span><\/p>\n<p class=\"Paragraph SCXW43679943 BCX8\"><span class=\"TextRun SCXW43679943 BCX8\" lang=\"EN-US\" style=\"font-size: 14pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW43679943 BCX8\">This blog presents an evidence-based glute workout\u00a0<\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">built off the findings of ACE-sponsored research that evaluated eight different exercises to <\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">determine<\/span><span class=\"NormalTextRun SCXW43679943 BCX8\"> which ones most effectively targeted the glutes.<\/span><span class=\"NormalTextRun SCXW43679943 BCX8\"> If you or your clients have questions about <\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">the most effective glute<\/span> <span class=\"NormalTextRun SCXW43679943 BCX8\">workouts<\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">\u2014whether for functional or aesthetic reasons\u2014look no further<\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">, as t<\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">his glute circuit can be used <\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">on busy days when clients are pressed for time and want to squeeze in a quick workout or as an element of a <\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">comprehensive <\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">multi-day split routine. <\/span><span class=\"NormalTextRun SCXW43679943 BCX8\">This is glute training made simple.<\/span><\/span><span class=\"EOP SCXW43679943 BCX8\" style=\"font-size: 14pt;\" data-ccp-props=\"{\">\u00a0<\/span><\/p>\n<\/div>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW40763754 BCX8\">Back in 2006,\u00a0<\/span><\/span><a class=\"Hyperlink SCXW40763754 BCX8\" href=\"https:\/\/www.acefitness.org\/getfit\/GlutesStudy2006.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW40763754 BCX8\" data-ccp-charstyle=\"Hyperlink\">ACE-sponsored research<\/span><\/span><\/a><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW40763754 BCX8\"> evaluated eight different exercises to <\/span><span class=\"NormalTextRun SCXW40763754 BCX8\">determine<\/span><span class=\"NormalTextRun SCXW40763754 BCX8\"> which ones most effectively targeted the glutes. One of the most <\/span><span class=\"NormalTextRun SCXW40763754 BCX8\">common questions<\/span><span class=\"NormalTextRun SCXW40763754 BCX8\"> being asked of trainers back then was about how to strengthen and tone this muscle group<\/span><span class=\"NormalTextRun SCXW40763754 BCX8\"> and i<\/span><span class=\"NormalTextRun SCXW40763754 BCX8\">t seems not <\/span><span class=\"NormalTextRun SCXW40763754 BCX8\">much has changed, as this research is consistently among the most read articles on <\/span><\/span><a class=\"Hyperlink SCXW40763754 BCX8\" href=\"https:\/\/www.acefitness.org\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW40763754 BCX8\" data-ccp-charstyle=\"Hyperlink\">ACEfitness.org<\/span><\/span><\/a><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW40763754 BCX8\">.<\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><strong><span class=\"TextRun Highlight SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\">It\u2019s important to note that while many clients may want to build bigger glutes for aesthetic reasons, these muscles also play <\/span><span class=\"NormalTextRun SCXW238223035 BCX8\">a number of<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\"> essential functional roles<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\">.<\/span><\/span><\/strong><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"> <span class=\"NormalTextRun SCXW238223035 BCX8\">The glutes (i.e., the gluteus maximus, <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW238223035 BCX8\">medius<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\"> and <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW238223035 BCX8\">minimus<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\">) are prime movers in hip extension, which is crucial for walking, jumping<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\">, squatting<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\"> and climbing stairs; hip abduction<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\">, which stabilizes side-to-side movements like <\/span><\/span><a class=\"Hyperlink SCXW238223035 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/50\/side-lunge\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW238223035 BCX8\" data-ccp-charstyle=\"Hyperlink\">side lunges<\/span><\/span><\/a><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\">; and hip external rotation, which is required for rotational power when swinging a golf club or throwing a ball<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\">, for example<\/span><span class=\"NormalTextRun SCXW238223035 BCX8\">.<\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\">In addition, <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW1032182 BCX8\">the glutes<\/span><span class=\"NormalTextRun SCXW1032182 BCX8\"> are essential <\/span><span class=\"NormalTextRun SCXW1032182 BCX8\">for<\/span><span class=\"NormalTextRun SCXW1032182 BCX8\"> pelvic and core stability, postural support, injury prevention and balance. Not only are strong glutes vital for sports performance, but they are also needed to perform countless activities of daily living.<\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\">Anecdotal evidence gathered from a<\/span><span class=\"NormalTextRun SCXW200780994 BCX8\">n earlier<\/span><span class=\"NormalTextRun SCXW200780994 BCX8\"> survey of ACE Certified Personal Trainers showed that most favored the traditional squat<\/span><span class=\"NormalTextRun SCXW200780994 BCX8\"> for strengthening the glutes<\/span><span class=\"NormalTextRun SCXW200780994 BCX8\">, but ACE wanted to take a more scientific approach. <\/span><span class=\"NormalTextRun SCXW200780994 BCX8\">The researchers began by evaluating each of the study\u2019s 12 participants<\/span><span class=\"NormalTextRun SCXW200780994 BCX8\">\u2019<\/span><span class=\"NormalTextRun SCXW200780994 BCX8\"> one-repetition maximum (1-RM) on the following exercises:<br \/><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<ul>&#13;<\/p>\n<li><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\">Traditional squats<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\">Verticle leg press<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\">Horizontal leg press<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\">Step-ups<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\">Lunges<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\">Four-way hip extension<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\"><span class=\"TextRun SCXW265906384 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW265906384 BCX8\">Two other exercises were also included in the research\u2014single-leg squats and quadr<\/span><span class=\"NormalTextRun SCXW265906384 BCX8\">uped<\/span><span class=\"NormalTextRun SCXW265906384 BCX8\"> hip extensions\u2014but no 1-RM was recorded because <\/span><span class=\"NormalTextRun SCXW265906384 BCX8\">these exercises use body weight as resistance<\/span><span class=\"NormalTextRun SCXW265906384 BCX8\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\"><span class=\"TextRun SCXW265906384 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW265906384 BCX8\"><span class=\"NormalTextRun SCXW107926683 BCX8\">On two <\/span><span class=\"NormalTextRun SCXW107926683 BCX8\">subsequent<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\"> workout sessions, researchers placed<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\"> electromyography (<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\">EMG<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\">)<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\"> electrodes on the gluteus maximus, gluteus <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW107926683 BCX8\">medius<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\"> and the <\/span><span class=\"NormalTextRun SCXW107926683 BCX8\">hamstrings<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\">*<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\"> muscles of each participant, who then performed a 1-RM of the traditional squat, followed by a set of five repetitions of<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\"> each of<\/span><span class=\"NormalTextRun SCXW107926683 BCX8\"> the various exercises. These sets were performed at 80% of the participant\u2019s 1-RM.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><em><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\"><span class=\"TextRun SCXW265906384 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW265906384 BCX8\"><span class=\"NormalTextRun SCXW107926683 BCX8\"><span class=\"TextRun Highlight SCXW175756305 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW175756305 BCX8\">*While the hamstrings are not gluteal muscles, they are synergists with those muscles, as they are all hip extensors. The gluteus <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW175756305 BCX8\">minimus<\/span><span class=\"NormalTextRun SCXW175756305 BCX8\"> was not <\/span><span class=\"NormalTextRun SCXW175756305 BCX8\">included<\/span><span class=\"NormalTextRun SCXW175756305 BCX8\"> because this muscle is deep to the gluteus maximus and cannot be tested with surface electrodes.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/em><\/p>\n<p><span class=\"TextRun SCXW40763754 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"TextRun SCXW238223035 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238223035 BCX8\"><span class=\"TextRun SCXW1032182 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW1032182 BCX8\"><span class=\"TextRun SCXW200780994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200780994 BCX8\"><span class=\"TextRun SCXW265906384 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW265906384 BCX8\"><span class=\"NormalTextRun SCXW107926683 BCX8\"><span class=\"TextRun Highlight SCXW175756305 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW175756305 BCX8\"><span class=\"TextRun SCXW149810139 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW149810139 BCX8\">Researchers then compared the amount of muscle activation for each exercise <\/span><span class=\"NormalTextRun SCXW149810139 BCX8\">to<\/span><span class=\"NormalTextRun SCXW149810139 BCX8\"> that <\/span><span class=\"NormalTextRun SCXW149810139 BCX8\">seen with <\/span><span class=\"NormalTextRun SCXW149810139 BCX8\">the traditional squat. Here is a quick summary of their findings for each of the muscles\/muscle groups tested:<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<ul>&#13;<\/p>\n<li><em><span class=\"TextRun Highlight SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\">Gluteus maximus:<\/span><\/span><\/em><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"> All exercises elicited similar muscle activation\u2014<\/span><span class=\"NormalTextRun AdvancedProofingIssueV2Themed SCXW128270145 BCX8\">with the exception of<\/span><span class=\"NormalTextRun SCXW128270145 BCX8\"> the horizontal and vertical leg press exercises, both of which elicited significantly less.<\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><em><span class=\"TextRun Highlight SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\">Gluteus <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW128270145 BCX8\">medius<\/span><span class=\"NormalTextRun SCXW128270145 BCX8\">:<\/span><\/span><\/em><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"> Quadruped hip extensions, step-ups and lunges generated significantly more muscle activation than squats, while the horizontal and vertical leg press exercises again elicited significantly less.<\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><em><span class=\"TextRun Highlight SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\">Hamstrings:<\/span><\/span><\/em><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"> Quadruped hip extensions, step-ups, <\/span><span class=\"NormalTextRun SCXW128270145 BCX8\">lunges<\/span><span class=\"NormalTextRun SCXW128270145 BCX8\"> and four-way hip extensions garnered significantly more EMG activity than squats, with the horizontal and vertical leg press exercises <\/span><span class=\"NormalTextRun SCXW128270145 BCX8\">once again <\/span><span class=\"NormalTextRun SCXW128270145 BCX8\">eliciting the least amount of effort.<\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"><strong><span class=\"TextRun Highlight SCXW108047810 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108047810 BCX8\">The bottom line is that five exercises <\/span><span class=\"NormalTextRun SCXW108047810 BCX8\">emerged<\/span><span class=\"NormalTextRun SCXW108047810 BCX8\"> as effective alternatives to traditional squats: single-leg squats, quadruped hip extensions, step-ups, <\/span><span class=\"NormalTextRun SCXW108047810 BCX8\">lunges<\/span><span class=\"NormalTextRun SCXW108047810 BCX8\"> and four-way hip extensions.<\/span><\/span><\/strong><span class=\"TextRun SCXW108047810 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108047810 BCX8\"> It makes intuitive sense that multiple exercises would be effective in slightly <\/span><span class=\"NormalTextRun SCXW108047810 BCX8\">different ways<\/span><span class=\"NormalTextRun SCXW108047810 BCX8\">, as the glutes are a large muscle group. Fortunately, <\/span><span class=\"NormalTextRun SCXW108047810 BCX8\">they\u2019re<\/span><span class=\"NormalTextRun SCXW108047810 BCX8\"> also easy to isolate through training.<\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"><span class=\"TextRun SCXW108047810 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108047810 BCX8\"><span class=\"TextRun SCXW21343261 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW21343261 BCX8\">John Porcari, PhD, the lead researcher on this study and a member of the <\/span><\/span><a class=\"Hyperlink SCXW21343261 BCX8\" href=\"https:\/\/www.acefitness.org\/about-ace\/our-team\/scientific-advisory\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW21343261 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW21343261 BCX8\" data-ccp-charstyle=\"Hyperlink\">ACE Scientific Advisory Panel<\/span><\/span><\/a><span class=\"TextRun SCXW21343261 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW21343261 BCX8\">, suggests focusing on the results for the gluteus maximus, which he says is most important to strength development of the glutes overall. Nearly <\/span><span class=\"NormalTextRun SCXW21343261 BCX8\">all of<\/span><span class=\"NormalTextRun SCXW21343261 BCX8\"> the exercises showed statistically similar EMG recruitment patterns for the gluteus maximus, but Porcari points out that the quadruped hip extension and traditional squat showed the highest level of effort, and that the quadruped hip extension, which is a body-weight exercise, could be progressed with the addition of ankle weights<\/span><span class=\"NormalTextRun SCXW21343261 BCX8\">, perhaps making it the best option<\/span><span class=\"NormalTextRun SCXW21343261 BCX8\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"><span class=\"TextRun SCXW108047810 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108047810 BCX8\"><span class=\"TextRun SCXW21343261 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW21343261 BCX8\"><span class=\"TextRun SCXW32349751 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW32349751 BCX8\">The <\/span><span class=\"NormalTextRun SCXW32349751 BCX8\">optimal<\/span><span class=\"NormalTextRun SCXW32349751 BCX8\"> approach might be to mix and match all eight of the exercises included in this study, to not only provide variety to the routine, but also to target the muscle group in <\/span><span class=\"NormalTextRun SCXW32349751 BCX8\">different ways<\/span><span class=\"NormalTextRun SCXW32349751 BCX8\"> and avoid overuse injuries<\/span><span class=\"NormalTextRun SCXW32349751 BCX8\">. Porcari says that the horizontal and vertical leg press exercises should not be dismissed based on the results of this study, as these machines provide a stable <\/span><span class=\"NormalTextRun SCXW32349751 BCX8\">environment where exercisers, particularly beginner exercisers, have complete control over the range of motion.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"><span class=\"TextRun SCXW108047810 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108047810 BCX8\"><span class=\"TextRun SCXW21343261 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW21343261 BCX8\"><span class=\"TextRun SCXW32349751 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW32349751 BCX8\"><span class=\"TextRun SCXW125534992 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW125534992 BCX8\">A<\/span><span class=\"NormalTextRun SCXW125534992 BCX8\"> Glute Circuit for <\/span><span class=\"NormalTextRun SCXW125534992 BCX8\">B<\/span><span class=\"NormalTextRun SCXW125534992 BCX8\">usy <\/span><span class=\"NormalTextRun SCXW125534992 BCX8\">D<\/span><span class=\"NormalTextRun SCXW125534992 BCX8\">ays<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW128270145 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW128270145 BCX8\"><span class=\"TextRun SCXW108047810 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108047810 BCX8\"><span class=\"TextRun SCXW21343261 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW21343261 BCX8\"><span class=\"TextRun SCXW32349751 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW32349751 BCX8\"><span class=\"TextRun SCXW125534992 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW125534992 BCX8\">Complete the following workout by performing the four exercises in Round 1 in order, moving from left to right. If you plan to do more than one round, you can either complete the same round multiple times or move on to Round 2. Depending on how much time you <span class=\"NormalTextRun AdvancedProofingIssueV2Themed SCXW125534992 BCX8\">have <\/span><span class=\"NormalTextRun AdvancedProofingIssueV2Themed SCXW125534992 BCX8\">to<\/span> work out, you can adjust your rest periods between exercises and between rounds to accommodate your schedule. You can also determine how many sets or rounds to do based on your available time.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p>\u00a0<\/p>\n<p><em>Note:\u00a0<\/em><span class=\"NormalTextRun SCXW48840607 BCX8\">R<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\">ound 1<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\"> feature<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\">s<\/span> <span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW48840607 BCX8\">exercise<\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW48840607 BCX8\">s<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\"> from the original ACE study<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\">, while<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\"> the<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\"> R<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\">ound 2 <\/span><span class=\"NormalTextRun SCXW48840607 BCX8\">exercises were not included in the original ACE study but are <\/span><span class=\"NormalTextRun SCXW48840607 BCX8\">included<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\"> here<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\"> for variety<\/span><span class=\"NormalTextRun SCXW48840607 BCX8\">.<\/span><\/p>\n<p><em><span class=\"NormalTextRun SCXW48840607 BCX8\"><span class=\"TextRun Highlight SCXW209210760 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW209210760 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">Visit the <\/span><\/span><a class=\"Hyperlink SCXW209210760 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW209210760 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW209210760 BCX8\" data-ccp-charstyle=\"normaltextrun\">ACE Exercise Library<\/span><\/span><\/a><span class=\"TextRun Highlight SCXW209210760 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW209210760 BCX8\" data-ccp-charstyle=\"normaltextrun\"> to explore effective exercises categorized by body part, experience level and equipment availability. For each exercise, <\/span><span class=\"NormalTextRun SCXW209210760 BCX8\" data-ccp-charstyle=\"normaltextrun\">you\u2019ll<\/span><span class=\"NormalTextRun SCXW209210760 BCX8\" data-ccp-charstyle=\"normaltextrun\"> find a detailed explanation of <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW209210760 BCX8\" data-ccp-charstyle=\"normaltextrun\">proper<\/span><span class=\"NormalTextRun SCXW209210760 BCX8\" data-ccp-charstyle=\"normaltextrun\"> form, along with photo or video demonstrations.<\/span><\/span><\/span><\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8807\/strength-training-the-glutes-an-evidence-based-approach\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#13; &#13; &#13; &#13; Key Takeaways This blog presents an evidence-based glute workout\u00a0built off the findings of ACE-sponsored research that evaluated eight different exercises to determine which ones most effectively targeted the glutes. If you or your clients have questions about the most effective glute workouts\u2014whether for functional or aesthetic reasons\u2014look no further, as this &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12993","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Key Takeaways This blog presents an evidence-based glute workout built off the findings of ACE-sponsored research that evaluated eight different exercises to determine which ones most effectively targeted the glutes. 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