LB – GLUTES/HAMSTRINGS – X – HIP THRUSTS or GLUTE BRIDGE – RESEARCH


HIP THRUST & GLUTE BRIDGE – MUSCLES WORKED – RESEARCH


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MOMENT ARM & EMG STUDIES


GLUTE BRIDGE & HIP THRUST – REVIEW

Glute bridge and hip thrust variations – Beardsley


#1. Effect of knee angle during glute bridges


When knee angle is such that the shin is vertical, activation of the gluteus maximus is higher relative to hamstrings.
– When knee angle is such that the shin is at a diagonal angle (feet are further from the body), activation of the gluteus maximus is lower relative to hamstrings.
– This could occur because of active insufficiency of the hamstrings at shorter muscle lengths, or because of a difference in the net joint torque at the knee.

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#2. Comparison of glute bridges and hip thrusts


– It’s assumed that the gluteus maximus activation is lower in the hip thrust than in the glute bridge due to a higher level of hamstrings activation, this does not seem to be the case.
– In fact, it is quadriceps activation that is higher in the hip thrust than in the glute bridge, while hamstrings activation seems to be fairly similar.
– This can be attributed to the longer external moment arm length of the barbell on the knee joint during the hip thrust, such that a greater net knee extension moment (and therefore greater quadriceps activation) is needed to lift the weight. 
– Typically, the activation of the target muscle is generally higher when other muscles in the body are less active.
Ex: muscles are usually less capable of reaching as high a level of activation during multi-joint exercises than during single-joint exercises. Research has shown that when a knee extension moment is generated at the same time as a hip extension moment, this reduces the activation of the gluteus maximus.

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#3. Effects of hip abduction and external rotation angle in glute bridges


Glute bridges and hip thrusts can be performed with different hip abduction (and hip external rotation) angles.
– Research has shown that when the glute bridge or hip thrust is done with a wider stance (and therefore greater hip abduction), it typically involves greater gluteus maximus muscle activation.
Similar findings have been observed with the hip positioned in hip external rotation without simultaneous hip abduction (with the soles of the feet placed against one another).
Therefore, it seems likely that both hip abduction and hip external rotation independently and similarly increase gluteus maximus activation in glute bridge and hip thrust variations.

– The greater degree of gluteus maximus activation is likely due to the fact that the muscle works at a shorter length when the hip is abducted or externally-rotated (or both at the same time).
– Working at a shorter muscle length means that the gluteus maximus has better leverage for hip extension, and therefore receives more central motor command due to the principle of neuromechanical matching.
– While the abduction of the hip is obviously a major contributor to the shortening of the muscle, it is also interesting that the abducted hip position allows greater posterior pelvic tilt, which similarly shortens the gluteus maximus.
– Thus, both factors may be instrumental in increasing the leverage of the muscle.

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#4. Adding isometric hip abduction or isometric hip adduction forces


– Many lifters add elastic resistance bands around the legs (just above the knee) during glute bridges and/or hip thrusts to challenge the gluteus maximus to a greater extent
The addition of an elastic resistance band in this way does seem to increase upper gluteus maximus activation.
– Nevertheless, it is important to note that the lower gluteus maximus is probably not a hip abductor when the hip is extended, and therefore will not be similarly challenged
– Some research indicates that it may actually have an internal moment arm length for hip adduction rather than hip abduction.
– Therefore, it is possible that the activation of the lower gluteus maximus may in fact be reduced slightly during glute bridges or hip thrusts that involve added hip abduction forces, even though the activation of the upper gluteus maximus is increased.

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EMG STUDIES


GLUTEUS MAXIMUS, GLUTEUS MEDIUS
– 4 Hip Thrust Variations

Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations – 2020 – Garcia, Navarro
· Sci-Sport Article .
Procedure
– 7 experienced personal trainers performed a series of 8 repetitions of each variation with a load of 40% 1RM; 3-min rest between series
– analyze motor patterns in 4 variations:
(1) Original:  The feet are slightly wider than the shoulder width and the shins are vertical in the final position
(2) Original + Pulling Back
(3) Feet Wide + Externally Rotated
(4) Feet Forward
Results
Gluteus Maximus: wide stance + feet external rotation 85 . original + pull back 65 . original 55 . feet forward 50
Gluteus Medius: wide stance + feet external rotation 65 . original + pull back 60 . original 45 . feet forward 45

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GLUTEUS MAXIMUS, ABDOMINALS
– 3 Different Knee Angles

Effects of Different Knee Flexion Angles According to 3 Positions on Abdominal and Pelvic Muscle Activity During Supine Bridging – 2013 – Lim
Procedure
– 3 different knee flexion angles
– for reference a straight leg = 0º
Results
Gluteus Maximus:  >  > 
+ Biceps Femoris:  >  or
+ Transverse Abdominis/Internal Oblique: ; no significant differences between or and
+ External Oblique:  >  or
+ Rectus Femoris: no significant difference


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