Butt Targets: An Evidence-Based Butt Workout

While many clients may want to build bigger buttocks for aesthetic reasons, these muscles also play a number of key functional roles. The gluteus maximus (ie, gluteus maximus, medius, and minimus) are the prime movers in hip extension, abduction, and internal and external rotation.

In other words, strong glutes are critical not only for everyday tasks like walking, jumping, squatting, and climbing stairs, but also for sports-related movements like sidestepping, golf club swings, and putting the ball. In addition, the glutes are essential for pelvic and core stability, postural support, injury prevention, and balance.

Anatomy of the Buttocks

This image shows the posterior musculature of the hip and knee, including the gluteal muscles and hamstrings.

To address the need for exercises that safely and effectively build stronger glutes, Research sponsored by ACE evaluated eight different exercises to determine which ones best targeted this muscle group. The researchers began by assessing each of the 12 study participants’ one-repetition maximum (1-RM) in the following exercises:

*1-RM was not recorded because these exercises use body weight as resistance.

In two subsequent training sessions, the researchers placed electromyography (EMG) electrodes on each participant’s gluteus maximus, gluteus medius, and hamstring* muscles. Participants performed a 1-RM of the traditional squat, followed by a set of five repetitions of each of the other seven exercises. When necessary, these sets were performed at 80% of each participant’s 1-RM.

*While the muscles are not glutes, they are synergists with these muscles as they are all hip extensors. The gluteus minimus was not included because this muscle is deep to the gluteus maximus and cannot be tested with surface electrodes.

The researchers then compared the amount of muscle activation for each exercise to that seen with the traditional squat. Here’s what they found for each muscle and muscle group tested:

• Gluteus Maximus: All exercises produced similar muscle activation, with the exception of the horizontal and vertical leg press exercises, which both produced significantly less.
• Gluteus medius: Quadruped hip extensions, lunges, and lunges elicited significantly more muscle activation than squats, while horizontal and vertical leg presses again elicited significantly less.
• Stems: Quadruped Hip Extensions, Step Ups, lunges and hip extension on the multi-hip machine elicited significantly more EMG activity than squats, with horizontal and vertical leg presses again eliciting the least effort.

The bottom line is that five exercises have emerged as effective alternatives to traditional squats: single-leg squats, quad hip extensions, step-ups, lunges, and hip extension on the multi-hip machine. It makes sense that the multiple exercises would be effective in slightly different ways since the glutes are a large muscle group. Fortunately, they are also easy to isolate through training.

The researchers suggest focusing on the results for the gluteus maximus, which is more important for developing gluteal strength overall. Almost all exercises showed statistically similar muscle activation for the gluteus maximus, although the quad hip extension and traditional squat showed the highest level of effort. The quad hip extension, which is a bodyweight exercise, can be progressed by adding ankle weights, making it a good option for anyone who needs an alternative to the squat.

The optimal approach may be to mix and match all eight exercises included in this study when planning glute workouts, not only to provide variety in the routine, but also to target the muscle group in different ways and avoid overuse injuries.

The researchers note that horizontal and vertical leg press exercises should not be overlooked based on the results of this study, as these machines provide a stable environment where exercisers, especially novice exercisers, have full range of motion control.

Expert advice

In order to provide options for clients, we asked two experienced ACE-certified pros for their favorite butt exercises.

Alison Murray, Certified ACE Personal Trainer and Health Coach, she chose deadlifts and throws as her preferred options for intermediate to advanced athletes. Beginners can perform first hip hinges with a pin along the spine and no external resistance to learn proper form as good postural alignment should be achieved before weights are added.

Man San Gilwho has been an ACE Certified Personal Trainer for 24 years, says his favorite athleteises for the buttocks are the squats and quad hip extension. San Gil points out that yyou can hold a dumbbellsmall at your sides while doing squats and add ankle weights or an elastic band to quad hip extension to provide a additional challenge and more resistance. “TThese exercises are effective because they are highly targeted,“ explains.

San Gil says that tthese exercises are suitable for everyone’s people experience flat, as much as these No have previous injuries; Both exercises can it is was modified using only body weight and reduction the range of motion.

Final Thoughts

Performing many different exercises is essential when training the glutes, as they form a large muscle group and lead to a variety of movements. The researchers recommend mixing and matching all eight exercises they evaluated in their study, and our experts added a few more options to the mix:

	Corrective Exercise (worth 2.5 ACE CECs): As an ACE Corrective Exercise Specialist, you will design programs for clients affected by chronic conditions or injuries, enabling them to regain daily function and move with confidence.
	Movement without pain (worth 1.2 ACE CEC): As an expert in pain-free movement, you will better understand how pain affects movement and how to create new strategies to help people move without pain.