@Jonty_Mark asked in response to the 30 day back extension challenge - How come another pt that I follow claims that squats are best for glutes? Historically, the squat has been thought of as a glute builder, yet exercises like hip thrusts, glute bridges, and sprinting are all superior glute strengtheners. In 2006 and ACE study showed that a glute kickback or quadruped single leg hip extension activated the glutes more so than a traditional squat. The biggest difference comes from the way you load the exercise because essentially both a squat and hip thrust are very siliar movements. Its the way the exercise is loaded that is different. An axially loaded (up or down/think jumping upwards) exercise will not load up the glutes like an anterposterior (forwards and backwards/think sprinting) movement because of the role of the glutes i.e. hip extension (amongst many) If you look at EMG data then hip thrusts performed with 100kg activates the glutes over 2.5 times that of a squat with 100kg. Id suggest looking at the work of Bret Contreras and checking out his book Advanced techniques in glutei maximi strengthening. Also check out his site, the link is in the comments. Brets a nice guy and will happily answer any questions you have. Maybe get your pt to check out his work as well ;) Squats are a great exercise, I love them and squat 2-3 times a week, but they simply arent the best glute strengtheners. Hope that helps mate.
Posted on: Tue, 28 Jan 2014 07:01:35 +0000
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