In the previous post we treated the bases of the gluteal musculature, as well as the main problems that can appear due to its inhibition. Therefore, in this post we will try to discover which are the most effective methods of work, in addition to providing a practical proposal. So, without further ado, let's get to it.
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What is the most effective way to work the gluteal musculature?
To answer this question, it is necessary, as always, to rely on scientific evidence and not on popular belief. Therefore, the best way is to analyse the different EMG activations of the gluteus in the different exercises and their modes of execution. EMG is a technique used to know, among other things, the intensity and frequency of nerve impulses that generate muscular contractions. Therefore, the greater the EMG activation, the greater the work intensity. Therefore, and after reviewing the existing literature, we can draw the following conclusions (Contreras, Vigotsky, Schoenfeld, Beardsley, & Cronin, 2015; Kang, Jeon, Kwon, Cynn, & Choi, 2013; Kwon & Lee, 2013; Macadam, Cronin, & Contreras, 2015):
- Exercises in the sagittal plane (anteroposterior axis) are the ones that achieve the greatest EMG activations.
- The movements that achieve greater activations are those that use extensions and abductions of the hip, either in isolation or simultaneously.
- The exercises that get more activations are: hip-thrust, abductions of hip sitting / lying, reverse hyper and dead weight.
- The peak activation of the gluteus maximus occurs at the maximum extension of the hip, still being benefited if the movement occurs with the knee flexed, since the ischia are inhibited.
- Exercises in which it is necessary to stabilize the pelvis such as the farmer's walk, running, climbing stairs or lunges obtain very large activations of the middle gluteus.
We have also observed in the studies analysed how a hyperextension of the hip is proposed to maximise the activation of the gluteus maximis, but we have not introduced this in the conclusions drawn because there is sufficient evidence to support the great danger that this movement can entail. Hyperextension of the hip can involve varying the angle of the pelvis, leading to an increase in the natural lordosis, exponentially increasing the compressive forces on the intervertebral discs (Mazur, Yetman, & Risser, 1993).
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Optimization of training:
Once we've learned which exercises get the most activations, let's get into the practical part. However, before entering into matter, it is necessary to emphasise that the gluteus is a somewhat special musculature, since, as we said in our previous post, it is usually inhibited in a large percentage of the population. As we grow up in a sedentary environment, muscle synchronisation decreases, and therefore, the ability to perform complex movements (Lloyd, Saunders, Bremer, & Tremblay, 2014; Lopes, Santos, Pereira, & Lopes, 2012). Therefore, before starting to work on it, we must learn to activate it correctly, internalising the correct activation pattern at the level of inter and intramuscular coordination. In case this previous phase is not carried out, it would probably activate muscles different from the one intended for the exercises, which could be counterproductive and even harmful.
To maximise this activation, scientific evidence supports the use of exercises with our own weight load, unstable surfaces, unilateral exercises, or exercises in suspension (Behm, Leonard, Young, Bonsey, & MacKinnon, 2005; Lawrence & Carlson, 2015; Mok et al., 2015; Saeterbakken & Fimland, 2013). In addition, and since it is very probable that the flexor hip musculature has a shortening due to sedentarism and over activation of these structures in some sports, we will need to stretch and relax this musculature. The main reason is found in relation to the greater activation of the gluteus. Let us remember that this was produced in the greater ranges of hip extension, so it is necessary that the flexor musculature does not prevent reaching these ranges of movement. Stretching, mainly, should be performed on the iliac psoas and the femoral rectum of the quadriceps, using very effective techniques such as PNF, which has amply demonstrated its evidence in favor of classical static mode stretching (Dallas et al., 2014; Kay, Husbands-Beasley, & Blazevich, 2015; Minshull, Eston, Bailey, Rees, & Gleeson, 2014).
Practical proposal:
Finally, we are going to contribute a table with a practical proposal, which has certain invariable characteristics, due to the impossibility of individualising the work. It is simply a general idea that will have to be adapted to each athlete. In the first place, we must say that the gluteal musculature in general is not usually a musculature easy to over train, so we should train it with a high frequency of about 3 or 4 days / week. Not necessarily doing all the exercises that we propose in the same session, but at least including 2 to 3 exercises each day. There is also the possibility of dedicating 2 days/week to the isolated work of the gluteus, so you must choose the great majority of the exercises proposed for each session.
On the other hand, it is important to say that the work objective can change radically according to the intensity and volume used. In our proposal we are going to have a fictitious objective, which consists in the improvement of the neural strength, avoiding to enter ranges of hypertrophy or strength-endurance. Therefore, the ranges of repetitions and the intensity of exercise will be very specific for this type of strength expression. We have chosen this type of work because the complex of the greater, middle and middle gluteus is a very strong muscle group that needs elevated stimuli for its correct progression, and working with hypertrophy would not make much sense in terms of functional benefits and stability.
Finally, to say that the control of the intensity will be carried out by means of the "character of the effort" (CE), which relates the number of repetitions carried out per set (number outside the parenthesis) with respect to the maximums achievable or possible to carry out (number inside the parenthesis) in that same set and exercise (González Badillo & Gorastiaga Ayestarán, 1995). For example, if we set the value 4(7), it would mean that the subject should perform 4 repetitions with a weight that would allow him to have done 7 repetitions and the octave would have made him fail. So, without further ado, I present the above-mentioned practical proposal, which contains a table summarising the most interesting exercises for the work of the gluteal musculature, as well as the specific intensities and rests for the work of neural strength. So, here is the proposal:
See you in the next post.
May the force be with you!
References
Behm, D. G., Leonard, A. M., Young, W. B., Bonsey, W. A. C., & MacKinnon, S. N. (2005). Trunk Muscle Electromyographic Activity With Unstable and Unilateral Exercises. The Journal of Strength and Conditioning Research, 19(1), 193. https://doi.org/10.1519/1533-4287(2005)19<193:TMEAWU>2.0.CO;2
Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Amplitude in the Parallel, Full, and Front Squat Variations in Resistance Trained Females. Journal of Applied Biomechanics, 31(6), 452–458. https://doi.org/10.1123/jab.2015-0113
Dallas, G., Smirniotou, A., Tsiganos, G., Tsopani, D., Di Cagno, A., & Tsolakis, C. (2014). Acute effect of different stretching methods on flexibility and jumping performance in competitive artistic gymnasts. The Journal of Sports Medicine and Physical Fitness, 54(6), 683–690. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25350026
González Badillo, J. J., & Gorastiaga Ayestarán, E. (1995). Fundamentos del entrenamiento de la fuerza : aplicación al alto rendimiento deportivo. INDE Publicaciones. Retrieved from https://www.inde.com/es/productos/detail/pro_id/194
Kang, S.-Y., Jeon, H.-S., Kwon, O., Cynn, H., & Choi, B. (2013). Activation of the gluteus maximus and hamstring muscles during prone hip extension with knee flexion in three hip abduction positions. Manual Therapy, 18(4), 303–307. https://doi.org/10.1016/j.math.2012.11.006
Kay, A. D., Husbands-Beasley, J., & Blazevich, A. J. (2015). Effects of Contract–Relax, Static Stretching, and Isometric Contractions on Muscle–Tendon Mechanics. Medicine & Science in Sports & Exercise, 47(10), 2181–2190. https://doi.org/10.1249/MSS.0000000000000632
Kwon, Y.-J., & Lee, H.-O. (2013). How different knee flexion angles influence the hip extensor in the prone position. Journal of Physical Therapy Science, 25(10), 1295–1297. https://doi.org/10.1589/jpts.25.1295
Lawrence, M. A., & Carlson, L. A. (2015). Effects of an Unstable Load on Force and Muscle Activation During a Parallel Back Squat. Journal of Strength and Conditioning Research, 29(10), 2949–2953. https://doi.org/10.1519/JSC.0000000000000955
Lloyd, M., Saunders, T. J., Bremer, E., & Tremblay, M. S. (2014). Long-term importance of fundamental motor skills: a 20-year follow-up study. Adapted Physical Activity Quarterly : APAQ, 31(1), 67–78. https://doi.org/10.1123/apaq:2013-0048
Lopes, L., Santos, R., Pereira, B., & Lopes, V. P. (2012). Associations between sedentary behavior and motor coordination in children. American Journal of Human Biology : The Official Journal of the Human Biology Council, 24(6), 746–752. https://doi.org/10.1002/ajhb.22310
Macadam, P., Cronin, J., & Contreras, B. (2015). An examination of the gluteal muscle activity associated with dynamic hip abduction and hip external rotation exercise: A sistematic review. International Journal of Sports Physical Therapy, 10(5), 573–591. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/26491608
Mazur, L. J., Yetman, R. J., & Risser, W. L. (1993). Weight-Training Injuries. Sports Medicine,16(1), 57–63. https://doi.org/10.2165/00007256-199316010-00005
Minshull, C., Eston, R., Bailey, A., Rees, D., & Gleeson, N. (2014). The differential effects of PNF versus passive stretch conditioning on neuromuscular performance. European Journal of Sport Science, 14(3), 233–241. https://doi.org/10.1080/17461391.2013.799716
Mok, N. W., Yeung, E. W., Cho, J. C., Hui, S. C., Liu, K. C., & Pang, C. H. (2015). Core muscle activity during suspension exercises. Journal of Science and Medicine in Sport, 18(2), 189–194. https://doi.org/10.1016/j.jsams.2014.01.002
Saeterbakken, A. H., & Fimland, M. S. (2013). Muscle Force Output and Electromyographic Activity in Squats With Various Unstable Surfaces. Journal of Strength and Conditioning Research, 27(1), 130–136. https://doi.org/10.1519/JSC.0b013e3182541d43
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