We are going to deep dive into a study looking at glute activation in specific exercises to help us understand what exercises will actually help us activate our glute muscles best so we can work efficiently in the gym.
Study Purpose
The review examined how much the gluteus maximus (GMax)—the largest hip extensor muscle—is activated during various strength-training exercises that involve hip extension and external loads. The goal was to help coaches and trainees choose exercises that effectively target this muscle.
Study Methods
Researchers systematically searched multiple databases and included 16 studies that measured GMax activation using electromyography (EMG), comparing activation levels to maximal voluntary isometric contraction (MVIC). Exercises were categorized by how much they activate the gluteus maximus: low (0–20% MVIC), moderate (21–40%), high (41–60%), and very high (>60%).
Key Findings
- The step-up and its variations (e.g., lateral, diagonal) produced the highest GMax activation, often exceeding 100% of MVIC.
- Many exercises elicited very high GMax activation (>60%), including: hex bar deadlifts, hip thrusts (various styles), belt squats, lunges, split squats, and conventional deadlifts.
- Traditional strength moves like back squats also activated GMax but showed more variability depending on technique and load.
So what does this mean?
These findings suggest that exercise selection and execution play a major role in how effectively the gluteus maximus is activated during training. Step-ups and their variations (such as lateral or diagonal step-ups) produced the highest levels of glute activation—often exceeding 100% of maximal voluntary isometric contraction (MVIC)—indicating that unilateral, stability-demanding movements strongly challenge the glutes. Several commonly used lower-body exercises, including hex bar deadlifts, hip thrusts, belt squats, lunges, split squats, and conventional deadlifts, also demonstrated very high glute activation (>60% MVIC), making them effective options for glute strength and hypertrophy. While traditional lifts like the back squat do activate the gluteus maximus, their effectiveness appears to vary more depending on factors such as technique, stance, depth, and load. Overall, this highlights the importance of incorporating a variety of movement patterns, particularly unilateral and hip-dominant exercises, to maximize glute engagement and training outcomes.
How we Implement this at LP?!
At Limitless Performance, we apply this research by intentionally programming a mix of unilateral and bilateral lower-body exercises to maximize glute engagement and overall performance. Movements such as step-ups, split squats, and lunges are regularly incorporated to take advantage of their high glute activation and added stability demands. In contrast, foundational lifts like hip thrusts, deadlifts, and squats are coached with precise attention to technique, load, and range of motion. By tailoring exercise selection and progression to each member’s goals and movement patterns, LP ensures the glutes are trained effectively to support strength development, injury prevention, and improved performance both in and out of the gym.
