Buttock Strength Training: An Evidence-Based Approach

Back in 2006, Research sponsored by ACE evaluated eight different exercises to determine which ones most effectively targeted the buttocks. One of the most common questions when asked by coaches then it was about how to strengthen and tone this muscle group me tooit doesn’t seem much has changed as this research is consistently among the most read articles ACEfitness.org.

It is important to note that while many clients may want to build bigger buttocks for aesthetic reasons, these muscles also come into play a number of essential functional roles. The gluteus maximus (i.e. the gluteus maximus, average and minimum) are prime movers in hip extension, which are vital for walking, jumpingsquat and stair climbing; hip abductionwhich stabilizes lateral movements such as side falls; and hip external rotation, which is required for rotational power when swinging a golf club or putting a ballfor example.

Besides, the buttocks are necessary for pelvic and core stability, postural support, injury prevention and balance. Not only are strong glutes vital to athletic performance, they are also needed to perform countless activities of daily life.

Anecdotal evidence gathered by an earlier survey of ACE Certified Personal Trainers showed that most favored the traditional squat for strengthening the buttocksbut ACE wanted to take a more scientific approach. The researchers began by evaluating each of the 12 study participants‘ one repetition maximum (1-RM) on the following exercises:

• Traditional occupations
• Diagonal leg press
• Horizontal leg press
• Step-ups
• Lunges
• Quadruple hip extension

Two other exercises were also included in the survey—one-legged sit-ups and quadselevated hip extensions—but no 1-RM was recorded because These exercises use body weight as resistance.

In two subsequent training sessions, researchers are placed electromyography (EMG) electrodes in the gluteus maximus, gluteal average and the femoral* muscles of each participant, who then performed a 1-RM of the traditional squat, followed by a set of five repetitions each of the various exercises. These sets were performed at 80% of the participant’s 1-RM.

*While the muscles are not glutes, they are synergists with these muscles as they are all hip extensors. The gluteal minimum it wasn’t included because this muscle is deep in the gluteus maximus and cannot be tested with surface electrodes.

The researchers then compared the amount of muscle activation for each exercise to that see me the traditional occupation. Here’s a quick summary of their findings for each of the muscles/muscle groups tested:

• Gluteus Maximus: All exercises produced similar muscle activation—with the exception of the horizontal and vertical leg press exercises, both of which produced significantly less.
• Buttock average: 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 four-way hip extensions elicited significantly more EMG activity than squats, with horizontal and vertical leg presses once again extracting the least effort.

The bottom line is that five exercises arose as effective alternatives to traditional squats: single leg squats, quad hip extensions, step-ups, lunges and quad hip extensions. It stands to reason that multiple exercises would be effective in slightly different waysas the glutes are a large muscle group. Fortunately, they are also easy to isolate through training.

John Porcari, PhD, the lead investigator on this study and member of ACE Scientific Advisory Groupsuggests focusing on results for the glute max, which he says is more important for developing glute strength overall. Almost all the exercises showed statistically similar EMG recruitment patterns for the gluteus maximus, but Porcari points out that the quad hip extension and traditional squat showed the highest level of effort, and that the quad hip extension, which is a bodyweight exercise, could progress with adding weight to the ankleperhaps making it the best choice.

THE optimal The approach might be to mix and match all eight exercises included in this study to not only provide variety to the routine, but also target the muscle group in different ways and avoid overuse injuries. Porcari says that horizontal and vertical leg press exercises should not be overlooked based on the results of this study, as these machines provide consistent environment where practitioners, especially novice practitioners, have complete control over their range of motion.

A Gluteal circuit for siusy heyhear

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 proceed to Round 2. Depending on how much time have to workout, you can adjust the rest periods between exercises and between rounds to adjust your schedule. You can also determine how many sets or rounds to do based on your available time.

Note: Raround 1 featuresmall exercisesmall from the original ACE studywhile the Raround 2 Exercises were not included in the original ACE study but are included included here for variety.

Visit it ACE Exercise Library to explore effective exercises categorized by body part, experience level and equipment availability. For each exercise, will find a detailed explanation of it suitable form, along with photo or video demonstrations.