Gluteal Muscles:
The Best Exercises Based on MVIC
It is vitally important to understand the role of gluteal muscles in the prevention of injury and improve performance of athletes.
Until a few decades ago the gluteal muscles were not so valued in the prescription of physical training programs for athletes in different sports.
Today, thanks to numerous scientific researches developed, both S&C Coaches and Sports Physiotherapists pay due attention to the gluteal muscles.
Anatomically, the functions of gluteal muscles can be arranged as follows (Kamel, 2004 ; Macadam et al, 2015 ; Bishop et al, 2018):
Gluteus Maximus: extension and abduction of the hip and lateral rotation;
Gluteus Medius: primary agonist of hip abduction, medial rotation and hip flexion (anterior fibers) and the posterior fibers perform lateral rotation and hip extension;
Gluteus Minimus: internal rotator of the hip, abduction and medial rotation of the thigh at the hip.
From the point of view of comparative anatomy, the human gluteal muscles equate to approximately 18.3% of the muscle mass of the hip. When compared to primates, in chimpanzees these values are 11.7% and in gorillas it is 13.3% (Lieberman et al, 2006).
It seems that the evolution of human locomotion has a direct influence on this anatomical issue of the size of the gluteal muscles. There was considerable expansion in the cranial portion and loss of the caudal portion of this particular muscle group.
According to Lieberman et al. (2006) this is mainly due to the Neanderthal man who, in order to face the challenges of survival at that time, had to perform tasks that we neglect today, such as climbing trees.
A three-dimensional geometric analysis of gluteus maximus, gluteus medius, iliacus, psoas, pelvis, and femur were developed by Blemker & Delp (2005).
The authors used magnetic resonance imaging to recreate by computer a 3D model representative of the muscular architecture of the mentioned muscles.
In sporting activity, proper gluteal activation and hip control are minimal conditions for satisfactory performance in a series of required dynamic and explosive movements.
The gluteal muscles are the relevant components of the core that through its proximal stabilization controls the movements of the hip and pelvis to perform different motor actions (Kliber et al, 2006).
In this sense, Boyle (2015) and Feil & Morgan (2010) mention the concept of gluteal amnesia originally proposed by Professor McGill.
Gluteal amnesia can be defined as a loss of functional integrity of the hip resulting from the inactivation of the gluteal muscles (Feil & Morgan, 2010).
This “phenomenon” or “pathological condition” ends up affecting the athletes during the execution of exercises, accomplishment of specific sports abilities and being able to be a future generator of injuries.
Boyle (2015) cites some problems generated by poor gluteal activation: 1)- lower back pain, 2)- thigh distension, 3)- anterior hip pain, and 4)- anterior knee pain.
When comparing the biomechanics of walking and running in relation to gluteal activation, we found some differences pointing out that in the running gluteal recruitment is much more required. This is due to the following aspects (Lieberman et al, 2006):
a)- in the running the trunk is more flexed than the hip used in the walking (~ 10 degrees);
b)- the aerial phase of the running generates high values of ground reaction force;
c)- during the running the leg swing is accelerated and decelerated at high speeds when compared to the walking.
If we think carefully we will see that in almost every sport activity running is present.
In unipodal-based exercises, gluteal recruitment are frequently used to stabilize the hip.
Thus, Zazulak et al. (2005) compared the activity of hip muscles during single-leg landing between different genders of athletes. During drop landings there was a distinction in muscle activity between female and male athletes. Female athletes tend to have a pattern of less recruitment of maximus gluteus and increase recruitment of rectus femoris when compared to male athletes. The authors suggest that this is a factor of greater susceptibility of knee injuries in female athletes, especially in the anterior cruciate ligament.
McAndrew et al (2006) investigated using a laser-based mechanomyographic technique the contractile properties of maximal gluteal motor units.
There is a functional differentiation of the central nervous system at the moment of activating motor unit subpopulations in tasks varying the maximization in the production of the force.
The three segments of the maximus gluteus (cranial, middle and caudal) presented significant variations in the properties of the motor units.
Electromyographic studies have been developed to understand which exercises would be suitable for better gluteal activation (Bishop et al, 2018 ; Boren et al, 2011 ; Distefano et al, 2009 ; Macadam et al, 2015).
In the interpretation of Macadam et al (2015) there is a consensus that exercises that present high values of electromyographic activation will be the most indicated to develop strengthening.
In addition, the same authors report a classification of muscle activity used in the study based on the maximum voluntary isometric contraction (MVIC):
A)- 0 % to 20 % MVIC is considered low level;
B)- 21 % to 40 % MVIC a moderate level;
C)- 41 % to 60 % MVIC a high level;
D)- greater than 60 % MVIC a very high level.
In other research, Bishop et al (2018) created the gluteal-to-tensor fascia latae muscle activation (GTA index) through the electromyographic analysis of thirteen exercises.
Reviewing the investigations that were used of the electromyography to find exercises that better activate the gluteal muscles, we noticed that there are variations in the results found due to the different exercises selected and experimental designs in the data collection.
So, I selected an article that I believe represents the best exercises for activation and subsequent muscle recruitment of gluteal activity.
✅ The infographic was adapted from Boren et al (2011). Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International Journal of Sports Physical Therapy, 06 (03); 206–223.
- ** This text was originally written in my BLOG.***
- My BLOG: https://adrianovretaros.blogspot.com/
REFERENCES
Added et al (2018). Strengthening the gluteus maximus in subjects with sacroiliac dysfunction. International Journal of Sports Physical Therapy, 13 (01); 114–120.
Bishop et al (2018). Electromyographic analysis of gluteus maximus, gluteus medius, and tensor fascia latae during therapeutic exercises with and without elastic resistance. International Journal of Physical Therapy, 13 (04); 668–675.
Blemker, SS & Delp, SL (2005). Three-dimensional representation of complex muscle architectures and geometries. Annals of Biomedical Engineering, 33 (05); 661–673.
Boren et al (2011). Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International Journal of Sports Physical Therapy, 06 (03); 206–223.
Boyle, M (2015). Avanços no Treinamento Funcional. Porto Alegre; ArtMed.
Distefano et al (2009). Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic and Sports Physical Therapy, 39 (07); 532–540.
Feil, C & Morgan, WE (2010). Functional integrity of the pelvis and hips: gluteal activation enhances athleticism and injury prevention. Dynamic Chiropractic, 28 (03).
Kamel, G (2004). A Ciência da Musculação. Rio de Janeiro; Shape.
Kliber et al (2006). The role of core stability in athletic function. Sports Medicine, 36 (03); 189–198.
Lieberman et al (2006). The human gluteus maximus and its role in running. Journal of Experimental Biology, 209 (11); 2143–2155.
Macadam et al (2015). An examination of the gluteal muscle activity associated with dynamic hip abduction and hip external rotation exercise: A systematic review. International Journal of Sports Physical Therapy, 10 (05); 573–591.
McAndrew et al (2006). Muscles within muscles: a mechanomyographic analysis of muscle segment contractile properties within human gluteus maximus. Journal of Musculoskeletal Research, 10 (01); 23–35.
Zazulak et al (2005). Gender comparison of hip muscle activity during single-leg landing.Journal of Orthopaedic and Sports Physical Therapy, 35 (05); 292–299.
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