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Gluteus Maximus Activation

Fitness

Activities of daily living are essential and routine tasks that are required for managing one’s basic physical needs. Limited ability to perform these activities may lead to increased risk of injury and decreased quality of life. 

The importance of your hip joint

While activities of daily living require proper functioning of many muscle groups, normal hip range of motion and strength are most important for many daily activities. The hip joint serves as a connection between the upper body and the lower body meaning that it plays an important role in optimal functioning of the entire lower body. While certain joints in the body allow for simple flexion/extension movement patterns, the hip joint allows for movement in many directions including adduction, abduction, internal rotation, external rotation, flexion, and extension (see figure 1).

Active Hip Range of Motion

Figure 1. Active Hip Range of Motion

https://quizlet.com/181884793/hip-flash-cards

As seen in figure 1, hip extension refers to the ability to fully lengthen the front of the hip joint and move the leg backwards. 

While hip range of motion in all directions is important, hip extension is especially important for fundamental skills such as walking, climbing stairs, and moving from sitting to standing. Although hip extension involves the proper functioning of many muscles, the gluteus maximus muscle is one of the primary hip extensors meaning that it plays an important role in moving the leg backwards. 

How The Gluteus Maximus Muscle works

The gluteus maximus muscle, as seen in figure 2, occupies a large area meaning that it is able to generate a great deal of force if properly activated. 

Gluteus Maximus

Figure 2. Gluteus Maximus

https://www.dreamstime.com/stock-illustration-gluteal-muscles-gluteus-maximus-anatomy-muscles-isolated-white-d-illustration-image71503280

As previously discussed, a well-functioning gluteus maximus is crucial to being able to perform activities of daily living as it plays a large role in hip extension which allows for upright postures at the hip. Decreased activation of this muscle can lead to decreased ability to perform some of the most basic activities of daily living.

What are the best glute exercises for growth?

Over the years, multiple studies examining gluteus maximus activation have coined different exercises as the optimal exercise to increase gluteus maximus strength and size. Of these exercises, the exercises that have been found to produce the highest levels of activation include (figure 3): 

  • hip thrusts and hip thrust variations
  • conventional deadlifts and deadlift variations
  • squats and squatting variations
  • lunges and lunge variations
  • step-up and step-up variations

Hip Thrust
Hip Thrust
Deadlift
Deadlift
Squat
Squat
Lunge
Lunge
Step Up
Step Up

Figure 3. Exercises found to produce the highest levels of gluteus maximus activation

Of the above exercises, the step up and its variations were observed to have the highest levels of gluteus maximus activation (figure 4). While all the above exercises engage the gluteus maximus, the step-up exercise was seen to activate the largest percentage of the muscle thereby maximizing the most power from this muscle.

Gluteus maximus exercises

Figure 4. Gluteus maximus exercises with every high average activation (>60%MVIC). MVIC = maximum voluntary isometric contraction

The Results 

Upon examining gluteus maximus activation during different exercises, several factors were seen to directly influence muscle activation. External load (eg. weight/resistance, location of the load, etc), speed of the exercise, levels of fatigue, exercise complexity, stance width, foot positioning, depth of exercise (eg. squat depth), and proper joint stabilization were all seen to impact the ability to fully activate the gluteus maximus. 

While the step-up might appear simple at first glance and part of daily functioning, the single-leg movement requires a great deal of joint stabilization making it a difficult exercise to perform properly. 

Due to the complexity of the movement, proper assessment and supervision are crucial in minimizing the risk of injury and ensuring maximal activation, strength development, and associated benefits. While the complexity of the exercise should not be minimized, so long as the exercise is performed correctly, the single-leg aspect of the exercise offers many strengthening benefits to neighbouring tissue such as the musculature surrounding the knee. 

What is the best exercise to engage your glutes?

Although the literature supports the step up as the best exercise for maximal gluteus maximus activation, as previously mentioned, this exercise requires a great deal of stability in order to safely execute the exercise and maximize its benefits. Physiotherapists are trained in injury and movement assessment and can help you break down movement and determine the best exercises for you. Come visit our team of health care professionals at Advantage Sports medicine for an assessment and to get back to doing what you love.

References

Kerrigan, D. C., Lee, L. W., Collins, J. J., Riley, P. O., & Lipsitz, L. A. (2001). Reduced hip extension during walking: healthy elderly and fallers versus young adults. Archives of physical medicine and rehabilitation, 82(1), 26–30. https://doi.org/10.1053/apmr.2001.18584

Neto, W. K., Soares, E. G., Vieira, T. L., Aguiar, R., Chola, T. A., Sampaio, V. L., & Gama, E. F. (2020). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Journal of sports science & medicine, 19(1), 195–203.

Shimoura, K., Negoro, K., Matsumura, N., Odake, Y., Kawamoto, S., Mukaiyama, K., … & Aoyama, T. (2020). Association between hip extensor muscle weakness and disability of activities of daily living in patients with early-stage knee osteoarthritis. Rheumatology International, 40(12), 2065-2070.

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Mar 21

Open
EXERCISE OF THE WEEK:
Slider Wall Push Up

Emilie’s pick for this week’s exercise is a slider wall push up. This exercise targets core stability as well as shoulder/scapular stability!
Wanting a harder variation? Try the above from the floor!

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above.

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Mar 14

Open
✨ ASM Athlete Highlight ✨

This week marks 1 year post Achilles Tendon Repair for ASM athlete Alex!
Alex has been diligent with his rehabilitation program and has worked hard with the team at ASM. 
Alex is now mastering high level rehabilitation exercises and is returning to sport.
Great work Alex!!! 👏 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Mar 8

Open
🚺 INTERNATIONAL WOMEN’S DAY 🚺

Today we recognize all the amazing women that make-up our staff at ASM North and South! You all rock! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives #internationalwomensday

advantagesportmedyeg

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Mar 6

Open
Strengthening Up The Chain

While the initial treatment plan following an injury might include basic strengthening exercises, it is important to eventually address the areas that are “ further up the chain”.

In other words, once progressed past the initial phases of injury, looking beyond the injury and targeting muscles groups that may be influencing and contributing to the injured area is crucial to maximize healing and return to performance.

Have you experienced an injury? Our team of physiotherapists, athletic therapists, occupational therapists, and kinesiologists are experts in helping you identify all the things contributing to your injury. Call us today for an assessment.
☎️ 780-229-0174  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 28

Open
EXERCISE OF THE WEEK:
Overhead Pallof Press 
(darn autocorrect in the video; our apologies!)

Koji’s pick for this week’s exercise is a pall-off press with an overhead variation. This exercise targets core stability as well as shoulder/scapular stability.

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above.
#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 22

Open
EXERCISE OF THE WEEK:
Front foot elevated split squat 

Austin’s pick for this week’s exercise is the front foot elevated split squat. This excise targets single leg strength and stability, core strength, and balance.

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above. #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 17

Open
Taping “How To”: Buddy Taping 👯‍♀️ 

Buddy taping refers to tapping an injured finger or toe to an uninjured/healthy one. The healthy digit thus acts as a digit act as a splint to support the injured digit and promote healing.

Stay tuned for more taping tutorials coming your way!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 15

Open
EXERCISE OF THE WEEK

Tannis’ pick of the week is: heel elevated back squats 🏋️‍♀️ 

This exercise is an excellent way to increase the depth of your squat and target your quadriceps muscles. In addition to this, it also allows activation of various hip stabilizers allowing for greater muscle group utilization. 

I don’t have a squat rack or not quite ready to use one? Try the above without any weight or hold a dumbbell as a goblet weight!
Don’t forgot to listen to your body when attempting the above! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 9

Open
EXERCISE OF THE WEEK - “Therapist pick edition”

Danielle’s pick for exercise of the week is:
Single Leg Lateral Ball Squat

This exercise is an excellent way of strengthening the hip stabilizer muscles in a dynamic way. The exercise works a combination of single leg strength, core stability, and balance to provide an excellent dynamic strengthening exercise! 
Remember to listen to your body when attempting the above!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 7

Open
Introducing: 
H Y P O P R E S S I V E S

Hypopressives utilize deep breathing and core activation to increase the strength of postural muscles, and help regulate the nervous system.

Hypopressves train and restore the deep core and pelvic floor function from the deepest layer inside out under low pressure.

Here’s how the Hypopressives technique has helped our clients over the years: 

💬 “Helped with postpartum recovery”
💬 “Find it helpful for back pain & chronic pain
Improved posture” 
💬 “Calming when feeling stressed”
💬 “Stopped peeing with coughs & sneezes”
💬 “Not afraid to jump on the trampoline with kids”
💬 “Run without fear of peeing”
💬 “Stopped living in fear of prolapse symptoms” 
💬 “Helped with period pain during menstruation”

Want to learn more?
Call us today!
780-229-0174  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 6

Open
We love hearing about our client and patient’s success! Hearing things like “I have progressed so much further than I ever thought it possible” is music to our ears! 👂 

At ASM, we pride ourselves on being an integral part of your rehabilitation journey! 

Call us today to book your assessment!
📞 780-229-0174

 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Feb 3

Open
‼️ N E W • B L O G • A L E R T ‼️ 

We are now 1 month into New Year’s Resolutions. 
Are you looks for tips for long term success? 💁 ✅

Making a resolution or setting a goal is the first step in making a change to your lifestyle or behaviour. Goals can be big or small, short or long term and they can be geared towards creating a new habit or reducing one we already have. Whether you want to get more sleep, eat better, or be more physically active, your goals will be the stepping stones to get you on the right track!

Check out of website to read the full blog post on how you can remain successful with your New Year’s resolutions! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Feb 2

Open
🌟 ASM SPOTLIGHT: INTRODUCING SYLYANNE 🌟 

Sylyanne Foo graduated from the University of Alberta with a Master of Science in Physical Therapy. Previously, Sylyanne completed a Bachelor of Science in Environmental Sciences with Distinction.
 
Sylyanne is passionate about working with clients of all ages and activity levels – she will take the time to understand how your injury is impacting your life and work with you to meet your own unique goals. Taking the time to set specific goals will allow her to appreciate what is important to you and to integrate rehab into your daily routine. Sylyanne’s goal is to empower each individual by helping you understand and manage your injury/condition and by providing tools and the latest evidenced-based treatment to aid in your own recovery. Her treatment style emphasizes education, manual therapy, exercise prescription, and self-management techniques, to optimize recovery. She is also determined in staying up to date with the latest evidence-based treatment through research and continuing education courses. Sylyanne has been fortunate enough to have experiences in acute care/ICU, community neurorehabilitation, geriatrics and orthopaedic settings throughout her education.
 
Outside of work, Sylyanne loves to spend time with her two senior dogs (Milo and Bella). Sylyanne enjoys different ways to stay active, such as running, hiking, biking, skiing and snowboarding, ice skating, and volleyball. Sylyanne also loves having a good brunch, spending time outdoors, and exploring different travel destinations. Her goals for 2023 is to complete a marathon and continue to be involved in the community through skating lessons and volunteering. 

☎️ Call today to book with Sylyanne!
(780) 229-0174

advantagesportmedyeg

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Jan 30

Open
MOBILITY • MONDAY

“Mobility Monday” is making a comeback this week to feature “Around the World”
Thoracic Rotation 🌎 

Get your week started with the exercise above to help improve the mobility of your mid back.

Remember to listen to your body when attempting the above. 👂  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Jan 26

Open
We pride ourselves on providing the best possible care for our patients and clients 👥

Returning people to full function in their every day lives and increasing people’s quality of life is what we strive for 

We are so glad that we can help get people back to what they do!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Jan 24

Open
E X E R C I S E • O F • T H E • W E E K

This week we are featuring a thoracic rotation exercise that combines lower body and upper body mobility.
Get moving this week and give it a try!
Remember to listen to your body when attempting the above.  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy
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Phone: (780) 229 0174

Fax: (780) 498 6024

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Mon-Thursday 7am-7pm

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Saturday: 8am-3pm

Sunday: Closed

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Phone: (780) 460 9977

Fax: (780) 460 9978

Clinic Hours:

Monday-Thursday: 7am-7pm

Friday: 7am-4pm

Saturday: 8am-3pm

Sunday: Closed

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