So…..What are the best exercises for your Gluteus Maximus and Gluteus Medius and why strengthen them?
Weak glutes can lead to a variety of problems including hip,back,knee pain and other injuries. One of the main problems even for recreational athletes is we spend a lot of time sitting down. This can potentially result in tight hip flexors, hamstrings and glutes that don’t fire properly.
A study was done by the Journal of Orthopaedic and Sports Physical Therapy to help clear up some of this confusion. By using electromyography to quantify the activity level of the gluteal muscles in 21 healthy and physically active subjects performing 12 exercises certain results were found.
Best Butt Exercises – Gluteus Maximus
These exercises produce the highest percentage of electromyographic activity in gluteus maximus muscle group.
- One leg squat – 59% activation
- One-leg deadlift – 59% activation
- Sideways, front, and transverse lunges – 41-49% activation
Best Butt Exercises – Gluteus Medius
These exercises produce the highest percentage of electromyographic activity in the gluteus medius muscle group.
- Side-lying hip abduction – 81% activation
- One leg squat – 64% activation
- Lateral band walk – 61% activation
- One-leg deadlift – 58% activation
So in conclusion it seems the best way to hit the glut medius is the side lying hip abduction and for the glut maximus the single leg deadlift and single leg squat seems the way to go to hit both!!!
For the more advanced; walking lunges with a twist or plyometric lunges are very effective as well but as mentioned, they are advanced.
Now get out there and get those gluts firing !! 😉