Which “Glute” Exercises Give Best Return on Investment?
Gluteal muscle strength has been linked to various lower extremity biomechanical dysfunctions and injuries such as Patellofemoral Pain Syndromes, Iliotibial Band Friction Syndrome, Anterior Cruciate Ligament Sprains and Chronic Lateral Ankle Instability.
Gluteus Maximus is a powerful hip extensor and external rotator of the hip. Gluteus Minimus and Medius work in tandem to abduct and to some degree internally rotate the hip. During lower extremity biomechanics, all three muscles work synergistically to help control the degree of knee valgus and internal rotation forces during closed kinetic chain positions. In the event these muscles are deficient in their timing or strength, individuals may be at increase risk of developing a traumatic or atraumatic musculoskeletal injuries.
Physiotherapists and Physicians encounter individuals with lower extremity pain and dysfunction on a daily basis. Prior to 2009, there was minimal literature published on which therapeutic exercises provide the highest degree of Electromyographic (EMG) recordings. Distefano et al (2009) investigated a series of twelve Gluteus muscle strength training exercises using surface EMG. The aim of this study was to identify which exercises generated the highest EMG recordings and therefore should be considered and incorporated into rehabilitation and injury prevention training program.
Distefano et al (2009) concluded that based on EMG studies the best exercise for the Gluteus Medius was side-lying hip abduction, while the single-limb squat and single-limb deadlift exercises generated the greatest activation of the Gluteus Maximus. When prescribing exercises for lower extremity dysfunction, it is important to consider incorporating these exercises to facilitate recovery or prevent future injuries.
Distefano L J, Blackburn J T, Marshall S W, Padua D. A Gluteal Muscle Activation During Common Therapeutic Exercises. Journal of Orthopaedic & Sport Physical Therapy. 2009; 39:7. 532-40