back to blog

Author CLEMENT KANKODE

Published on October 21, 2024

Athletic Activities for Glute Recruitment

Glute activation and muscle recruitment are crucial aspects of athletic performance and strength training. Recent studies have shed light on the most effective exercises for targeting the gluteal muscles, with surprising results. According to research findings, step-ups and their variations demonstrate the highest glute recruitment rates, surpassing even popular exercises like hip thrusts and squats. This information is invaluable for athletes and fitness enthusiasts looking to optimize their glute training for improved performance and muscle development.

Top Glute Recruitment Exercises

Based on electromyography (EMG) studies, the exercises with the highest glute recruitment rates are:

• Step-Up and variations: 169.22% MVIC

• Lateral Step-Up: 114.25% MVIC

• Side Plank Abduction (dominant leg on bottom): 103% MVIC for gluteus medius

• Front Plank with Hip Extension: 106% MVIC for gluteus maximus

• Hex-Bar Deadlift: 88% MVIC

These exercises significantly outperform traditional glute-focused movements like squats and deadlifts in terms of muscle activationThe high activation levels, particularly for step-ups, can be attributed to the unilateral nature of the exercises and the increased stability demands they place on the gluteal musclesIncorporating these movements into training routines can potentially lead to improved glute strength and athletic performance.

Single-Leg Deadlift Insights

While not ranking among the top exercises for glute activation, single-leg deadlifts still demonstrate significant recruitment of both the gluteus maximus (59% MVIC) and gluteus medius (58% MVIC)This unilateral exercise combines the benefits of a hip hinge movement with single-leg stability, potentially offering unique advantages for glute development and functional strength. The effectiveness of single-leg deadlifts may vary between individuals, depending on factors such as proper form, load, and individual biomechanics.

Best Exercises for Glute Mass

For building glute muscle mass, research indicates that exercises allowing heavy loading and progressive overload are most effective. Hip thrusts consistently rank as a top choice, producing high glute activation comparable to or exceeding squatsBarbell back squats, particularly low bar variations, and conventional deadlifts are also highly effective due to their ability to engage multiple muscle groups while allowing for significant weight Step-ups, despite their high activation rates, may be less optimal for mass building compared to loaded exercises. Bulgarian split squats offer a unilateral option that promotes greater glute recruitment than back squats in some studies For optimal hypertrophy, experts recommend performing 10-20 sets per week across 2-3 workouts, focusing on the 8-12 rep range.

sources