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Glutes to the Max Exclusive ACE research gets to the bottom of the most effective glutes exercises By Mark Anders kay, so how do we handle this one politely? Gluteus max- imus, rear end, tush, gluteals, butt, rump, “the sit” mus- cles, bottom, , boo-tay. Nothing really seems to roll off the tongue. Other terms just seem downright improper.O Still, no matter how you refer to it, this is one of the largest muscle groups in the body and, for better or worse, one of the biggest reasons people exercise. Keli Roberts knows this firsthand. lifting and exercise technique. ed participants as they did squats, plus the Whether she’s training Hollywood stars or Subjects participated in three days of remaining exercises (vertical , hori- everyday clients at Equinox in Pasadena, testing with five days of rest between each zontal leg press and extensions on the Calif., they’re all looking for the same testing session. Test subjects were restrict- four-way hip extension machine). All exercis- thing, says Roberts, an ACE-certified per- ed from any sort of leg training or exercise es were performed at 80 percent of the 1 RM sonal trainer. “They don’t want it to look for the 48 hours prior to testing. and conducted in random order with a five- flat or saggy back there,” she adds. The battery of tests given on the first day minute recovery period between each lift. “People are looking for that nice curva- was used to evaluate each subject’s one-repe- The Results ceous shape to their glutes—and to have tition maximum (1 RM) for the following that you need muscle.” lifts: traditional squats, vertical leg press, hori- After gathering EMG data for all 12 test Muscle indeed, but what’s the fastest route zontal leg press, step-ups, lunges and four- participants, researchers compared the record- to strengthen and develop your glutes? Back way hip extension. Since single-leg squats ed amount of muscle activation for each exer- in 1999, ACE FitnessMatters conducted a sur- cise with that of the traditional . and quadruped hip extensions utilize body vey of ACE-certified personal trainers and For the gluteus maximus (Figure 1), weight for resistance, no 1 RM was required asked them that very question. The gold stan- squats elicited significantly more muscle for those exercises. dard, by a resounding number of votes, was activation than both the horizontal and verti- On the following two days of testing, squats. Still, those results are only anecdotal, cal leg presses, but showed no significant EMG electrodes were placed on the gluteus so we turned to the exercise scientists at the differences in EMG activity when compared University of Wisconsin, La Crosse, to find maximus, and the to the other exercises. out, once and for all, which exercise is most muscles of each subject. For day two, partici- Results for the gluteus medius (Figure 2) effective at building the glutes. pants performed a 1 RM for the traditional showed that quadruped hip extensions, step- squat, followed by a set of five repetitions of ups and lunges generated significantly more The Study the various exercises, including single-leg muscle activation than squats. And again, the Led by John Porcari, Ph.D., and Blake squats, step-ups, lunges and quadruped hip horizontal and vertical leg presses elicited the Ristvedt, M.A., a team of extensions. On day three, researchers evaluat- least amount of activity. researchers from the La Crosse Figure 1. Mean peak muscle activation for the gluteus maximus. Finally, for the (Figure Exercise and Health Program 200% 3) quadruped hip extensions, step-ups, used electromyographic (EMG) 180% lunges and four-way hip extensions analysis to compare the muscle 160% garnered significantly more EMG 140% recruitment patterns of eight 120% activity than squats, while the horizon- common gluteal exercises. 100% tal and vertical leg presses ranked low- They started by recruiting 80% est once again. %1 RM Squat 60% * * 12 volunteers (six women, six 40% men) between the ages of 20% The Bottom Line 0% 18 and 25. All were regular Traditional Single- Vertical Quadruped Horizontal Step-ups Lunges Four-way All in all, the glutes are a large exercisers with strength-training Squats leg Leg Hip Leg Hip muscle group and, fortunately for Squats Press Extensions Press Extensions experience, an important exercisers, not difficult to isolate. *Significantly less than the traditional squat (p < .05). requirement to ensure consistent Continued on page 8

ACE FitnessMatters • January/February 2006 7 “Our study showed that there are Figure 2. Mean peak muscle activation for the gluteus medius. even more effective in terms of several exercises that work equally as 200% targeting the buttocks.” well as the traditional squat at target- 180% That could put quadruped # 160% ing the ,” says # # hip extension in the pole posi- 140% researcher Ristvedt. There was no 120% tion in terms of effectiveness. clear winner, but this study did con- 100% Similarly, the squat may have firm the value of five exercises—sin- 80% greater potential than these %1 RM Squat gle-leg squats, quadruped hip exten- 60% * results suggest. While per- 40% * sions, step-ups, lunges and four-way 20% forming squats in this study, hip extensions—as effective alterna- 0% researchers required subjects Traditional Single- Vertical Quadruped Horizontal Step-ups Lunges Four-way tives to traditional squats. Squats leg Leg Hip Leg Hip to lower down until their Squats Press Extensions Press Extensions Though researchers studied EMG were parallel to the *Significantly less than the traditional squat (p < .05). activity in three different muscles, #Significantly greater than the traditional squat (p < .05). ground—and no further— Porcari suggests focusing on the results because that depth is the most for gluteus maximus because that muscle is the greatest butt-beautifying potential. commonly suggested range of motion for most important to the strength development “Quadruped hip extension is the one the squat due to safety concerns for the of the butt. Nearly all of the exercises that surprised me the most,” he says. . Obviously, some exercisers choose showed statistically similar EMG recruit- “When you look at the EMG levels, that to do deeper squats, which could in turn ment patterns for gluteus maximus, but elicited the highest muscle activation, and boost EMG activity and the strengthening Porcari points specifically to the quadruped we did it without any weight. I think if you results. “We were hypothesizing, based on hip extension and squat as possibly having used ankle weights, that exercise would be the research of others, that had we gone THE WO Putting Research Into Practice 1a To show you how to put this research into action on your own, we asked ACE Master 1b Trainer Keli Roberts to design a lower-body workout that incorporates the best of the butt exercises tested in our study. If having a beautiful butt isn’t enough motivation, Roberts recommends considering this:“It’s really important to have strong glutes, but it’s not just from a vanity point of view,” she says.“If you have a strong butt you’re also going to have a strong back. Butts and backs go together, so you’ll have good carryover into your back muscles. And that’s a really useable functional strength.” How it works: This 15-minute workout is performed cir- cuit-style and can be done in the gym or outside, anywhere there is a bench or low wall. All you need is a pair of dumbbells. Do one set per exercise (each side if the exer- cise is unilateral) and follow the workout through to the end. If you plan on doing two Front Lunges Quadruped and Step-up sets or more, go through to the end and Hold a dumbbell in each hand, standing (Super Set) then start again at the first exercise. tall with good posture (1a). Step forward Start with the quadruped: On your hands Squats (Warm-up) with the right , keeping the head up and knees, slightly contract your abdominals Stand with your feet shoulder-width apart and spine neutral (1b). Drop your left to stabilize your torso and spine (2a). Lift one with your and knees inline. Slightly con- toward the floor by bending both knees, leg up, keeping the knee bent at 90 degrees. tract your abdominals to stabilize your torso making sure to keep the front heel down Lift the leg until the bottom of the foot is and spine and slowly bend the knees and and the knee directly over the center of pointing toward the ceiling and the leg is lined lower your body like you’re sitting down in a the foot. Push down and forward through up with the body (2b). Repeat on the same chair. Lower your butt until your thighs are your heel to return to the starting position. side for eight to 12 reps. If you are outside parallel to the ground. Slowly return to start. Repeat on the other side, alternating for you can do this exercise kneeling on a park Repeat for 15 reps. eight to 12 reps per side. bench, then use the bench for the step-up.

8 January/February 2006 • ACE FitnessMatters beyond 90 degrees in a tradition- Figure 3. Mean peak muscle activation for hamstrings. step-ups and lunges. Those with back al squat, the squat may have 200% problems should avoid exercises that come out on top,” says Porcari. 180% # could load the spine such as squats The researchers also recom- 160% with weights. Lunges, step-ups and 140% # # mend against discounting the 120% squats can be tough on those with horizontal and vertical leg press- 100% bad knees, so the quadruped hip es simply because they didn’t 80% extension may be a better choice. %1 RM Squat measure up in the EMG results. 60% Bottom line: “You don’t just have 40% * * The data were not surprising 20% to do only squats-squats-squats,” since those lifts don’t require 0% says Ristvedt. “Sure, traditional Traditional Single- Vertical Quadruped Horizontal Step-ups Lunges Four-way you to balance or support your Squats leg Leg Hip Leg Hip squats are obviously a great exercise own body weight. Still, both Squats Press Extensions Press Extensions for the glutes, but some people are exercises have value, especially *Significantly less than the traditional squat (p < .05). limited [because of] different joint #Significantly greater than the traditional squat (p < .05). for beginning exercisers or those problems or other reasons, and you with joint or balance and stabili- tive exercises from this research as a menu can just substitute these other exer- ty problems. “I wouldn’t totally dismiss of moves that they can pick and choose cises and still get an equally great workout the presses,” warns Porcari. “Those from to develop the muscles of the butt. for your glutes.” machines give exercisers a good stable Mix and match moves to avoid boredom environment where you have complete or overuse injuries and to tailor workouts to This study was funded solely control over the range of motion.” your body’s particular quirks or limitations. by the American Council on Exercise (ACE) and conducted by Blake Ristvedt, Exercisers should look to the most effec- No access to a gym? Stick with moves like M.A., and John P. Porcari, Ph.D., at the La Crosse Exercise and Health Program ORKOUT of the University of Wisconsin, La Crosse. 2a 3a 4a 3b

2b

4b

Next, the step-up: Stand with good posture behind a tall step or box [approximately Single-leg Squat 15 inches (38 cm) high] while holding a dumb- Stand on a box or bench with your weight bell in each hand (3a). Place your left foot on on your left leg and your right leg hanging off top and transfer your weight to that leg. Push the side (4a). Bend the weightbearing knee and down with your left foot (especially the heel), lower while pushing the hips back (4b). Push straightening your leg, to come up on top of down through the heel to come up. Repeat for the box (3b). Use the left leg only; keep the eight to 12 reps and change sides. If you are right leg passive, especially as you initiate the exercising outside, you can use a park bench or step-up. Repeat for eight to 12 reps on the a low wall. same side, then change legs and start with the quadruped exercise on the other side.

ACE FitnessMatters • January/February 2006 9