Gluteus Maximus and Hamstring Activation During Selected Weight-Bearing Resistance Exercises

Area of Science:

• Biomechanics
• Exercise Physiology
• Sports Science

Background:

• Understanding muscle activation patterns is crucial for optimizing resistance training programs.
• The gluteus maximus (GM) and hamstring group (HG) are key muscle groups for lower body strength and performance.
• Weight-bearing exercises are commonly used to target these muscle groups.

Purpose of the Study:

• To compare the electromyographic (EMG) activation of the gluteus maximus (GM) and hamstring group (HG) during selected weight-bearing resistance exercises.
• To identify exercises that provide the greatest GM and HG activation for training purposes.

Main Methods:

• Eighteen females with resistance training experience performed bilateral squats (BS), modified single-leg squats (MSLS), and stiff-leg deadlifts (SLDL) at an 8-repetition maximum (8RM).
• Surface EMG data were collected wirelessly to measure GM and HG activation.
• EMG data were normalized using maximum voluntary isometric contractions.

Main Results:

• Gluteus maximus (GM) EMG was significantly greater than hamstring group (HG) EMG across all tested exercises (BS, MSLS, SLDL).
• The modified single-leg squat (MSLS) demonstrated significantly higher GM and HG activation compared to both the bilateral squat (BS) and stiff-leg deadlift (SLDL).
• The stiff-leg deadlift (SLDL) showed greater HG activation than the bilateral squat (BS).

Conclusions:

• The gluteus maximus (GM) is the primary muscle recruited during these exercises, with the modified single-leg squat (MSLS) yielding the highest activation for both GM and HG.
• The modified single-leg squat (MSLS) is recommended as a highly effective exercise for targeting gluteus maximus and hamstring group development.
• Incorporating the MSLS into training regimens can optimize GM and HG muscle recruitment and growth.