What Are the Best Glute Exercises?

Hi Bret, what are the best glute exercises that I should be doing? Thanks, Cindy

This is a question that I receive very often – everybody wants to know what the best glute exercises are. This question is difficult to answer. First of all, in order to be confident, I’d need for there to exist approximately twenty high-quality training studies for me to examine – longitudinal studies that compared the gluteal hypertrophic gains between various exercises, using different combinations of glute exercises, and using different types of subjects (genders, training age, etc.).

This research does not exist. In fact, there is only one training study to my knowledge that measured gluteus maximus hypertrophy – it was a Russian study that examined the lying machine squat exercise. At this point in time, we don’t have any RCT’s to reference in order to help us answer the question. Therefore, we must go down the line in terms of the hierarchy of knowledge and examine acute studies (mechanistic research), pilot data, anecdotal data, and bro-science.

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Not Seeing Results? You Might Be Lying to Yourself

obese

Are you busting your ass in the gym and not seeing the results you desire? If so, you’re not alone. An alarming percentage of lifters are unhappy with their progress, and many of them blame their genetics for their lackluster results. However tempting it may be to blame genetics, there could be a simple solution.

Don’t get me wrong, genetics definitely play a very large role in determining your ability to lose fat, build muscle, and improve fitness. In fact, I’ve written two articles on the topic (HERE and HERE). The genetically-blessed can see twice the results with half the effort…that’s just all there is to it. However, many individuals wrongly blame genetics rather than take a hard look at their diet and exercise regimens.

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Updates: Thesis, FAQ Tab, and 605 lb Deadlift PR

Hi fitness friends, just wanted to provide a few updates:

PhD

I have less than one year to finish my PhD, so I’ve been cranking on research/data collection. I realized that very few sports scientists focus their strength & conditioning research on women, so I decided to hone in on females for my studies. Here are some things that I’ll be looking at with my thesis:

1. Gluteus Maximus EMG Review: what does the literature currently have to say about gluteus maximus activation associated with rehab, functional, and resistance training exercise? What are the gaps in the literature?

2. Gluteus Maximus MVIC Position: the gold standard in the research for maximum voluntary isometric contractions is the prone bent leg hip extension against manual resistance applied to the distal thigh. Does just standing and contracting the gluteus maximus leads to greater, equal, or less upper and lower gluteus maximus activation? Hypothesis: standing will lead to greater upper glute activation, whereas the gold standard will lead to greater lower glute activation.

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Ignorant and Incompetent People Aren’t Aware of Their Ignorance and Incompetence

bang

If you are heavily immersed in the fitness industry like I am, then I bet you never cease to be amazed at some of the ignorance and incompetence displayed by various members of our community. It’s all over the place, and you simply cannot escape it. Scrolling through Facebook and reading the comments might make you want to do this:

Ignorance comes in many forms, and sometimes it’s hard to imagine that the ignorant person is serious. I’ve found myself on numerous occasions reading various comments on social media and saying to myself, “This guy has got to be trolling.” But it turns out that many times the ignorant commenters aren’t trolling; they’re just really dumb. But ignorance isn’t exclusive to your casual social media commenter; the experts are guilty of it too. We have a myriad of seemingly scientific writers engaging in cargo cult science - it might look and feel like science, but it’s not science. These types are unwilling to doubt their own theories, which is counter to the essence of a true scientist.

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