Tip 68 How to activate the glutes best? Peak muscle activity of acceleration-specific pre-activation and traditional strength training exercises In this text we will discusses a recently published study (2023) that explores the best way to activate the gluteal muscles (Gluteus Maximus and Gluteus Medius) during both traditional strength training exercises and exercises specifically designed to mimic horizontal acceleration patterns (acceleration-specific exercises). Here’s a breakdown of the key points: 1. Study Importance: • Objective: To compare the effects of acceleration-specific exercises versus traditional exercises on peak electromyographic (EMG) activity of the gluteal muscles. • Significance: • Enhancing athletic performance. • Preventing lower extremity injuries. • Improving rehabilitation outcomes. 2. Scientific Background: • Traditional Exercises : Include squats, hip thrusts, and split squats. While effective, they don’t fully replicate the specific muscle activation patterns seen during horizontal acceleration, such as simultaneous hip extension on one side and hip flexion on the other. • Acceleration-Specific Exercises: Focus on “reciprocal activation,” where one leg performs hip extension, and the other performs hip flexion, mimicking sport-specific movement patterns. 3. The Study Design: • Participants: 24 athletes from various backgrounds. • Exercises Tested: 1. Traditional Exercises: Hip Thrust and Split Squat. 2. Acceleration-Specific Exercises: Half-kneeling Glute Squeeze and Resisted Knee Split. • Measurements: Peak muscle activity using EMG, expressed as a percentage of Maximum Voluntary Isometric Contraction (MVIC). 4. Results: • Highest Gluteus Maximus (GMAX) Activation: • Hip Thrust: 143% MVIC (highest). • Resisted Knee Split: 128% MVIC. • Half-kneeling Glute Squeeze: 125% MVIC. • Split Squat: 100% MVIC (lowest). • Key Observations: • Acceleration-specific exercises achieved very high muscle activation levels. • 42% of participants recorded their highest peak GMAX activation during one of the acceleration-specific exercises. • These exercises produce high muscle activation with minimal joint stress, making them suitable for rehabilitation. 5. Recommendations: • For Training and Performance: Acceleration-specific exercises can be used to improve athletic performance by enhancing gluteal muscle activation. • For Rehabilitation: Their high muscle activation combined with low joint stress makes these exercises ideal for rehabilitation programs. The study highlights the importance of incorporating exercises that mimic real-life sports movements to optimize performance, prevent injuries, and aid recovery. -Part 1- https://link.springer.com/article/10.1007/s00421-023-05400-3 👉High-intensity isometric training leads to long-term improvements in muscular activation, maximum force production (https://pubmed.ncbi.nlm.nih.gov/30580468/) and tendon stiffness (https://pubmed.ncbi.nlm.nih.gov/27747846/) as well as short-term performance enhancements after pre-activation tasks (https://.ncbi.nlm.nih.gov/27557279/; https://pubmed.ncbi.nlm.nih.gov/22580978/). 👉 However, most traditional pre-activation and strength training exercises such as squats, step-ups, hip thrusts, split squats or Olympic weightlifting variations do not reflect the specific activation patterns present during horizontal acceleration. The term 'acceleration specificity' implies high muscle activity, high tendon stretch and the synergistic interaction of both legs during a sport specific joint angle configuration, i.e. ipsilateral hip extension with high contralateral hip flexion ('hip extensor driven' movement pattern). 👉 In addition to performance enhancement, high gluteus maximus (GMAX) and gluteus medius (GMED) activity is important for effective prevention and rehabilitation of lower extremity injuries. (https://pubmed.ncbi.nlm.nih.gov/22424758/, https://pubmed.ncbi.nlm.nih.gov/19574661/; https://pubmed.ncbi.nlm.nih.gov/26673683/) 👉 In a brand-new publication Goller and colleagues examined the effect of acceleration-specific exercises versus traditional exercises on peak electromyographic activity of GMAX and GMED in 24 participants from various athletic backgrounds. (https://link.springer.com/article/10.1007/s00421-023-05400-3) Good luck ❤️