The Most EFFECTIVE Way to Train Your GLUTES (According to Science)

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Over the years, training your glutes has become more of a focus in the gym world, rather than just an afterthought.
The glutes are a group of muscles which are comprised of the glute maximus, medius and minimus. The glute max is actually the largest muscle in the body so a complete physique requires that we train it as a priority and this muscle in particular will be focus of this video.
In this video, we will compare some common exercises used to train the glutes: the hip thrust, and the squat.
These two are both great exercises for training the glutes due to the bent knee position- when the knee is bent, the hamstrings are in a shortened position and are unable to contribute to hip extension as much as they could if they were straight.
But, which one do we want to use to train our glutes? Which one makes the glutes work harder? Which one is the most effective?
Watch the video to find out :)
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Sauce:
Contreras (2015) A-Comparison-of-Gluteus-Maximus-Biceps-Femoris-and-Vastus-Lateralis-Electromyographic-Activity-in-the-Back-Squat-and-Barbell-Hip-Thrust-Exercises-.pdf EMG analysis of squat and hip thrust
Hody et al (2019) Eccentric Muscle Contractions: Risks and Benefits, Frontiers in Physiology
Robertson, D.G.E. et a; (2008). Lower Extremity Muscle Functions during Full Squats. Journal of Applied Biomechanics
If you're still reading, I hope you have an awesome day :)
#glutes #fitness #gym #strengthtraining #bodybuilding #gluteworkout

[@The-nabster]

Well done respecting the cat's right to anonymity

[@QEDFitness]

It’s the least I could do 😹

[@edwardsorbian7621]

Thanks for all the detail Nikki - really appreciate it - such a great, informative video - well done 👍

[@QEDFitness]

Happy to help, and thanks for the kind words 🙏

[@melitasorbian5386]

So much knowledge you gave Nikki - thanks for a fantastic video - love the kitty cat too 😁

[@QEDFitness]

Thanks Melita ! Glad you enjoyed it 🙏

[@vertex.shader]

Excellent video! Well edited, I love the research, and gives very actionable advice. Subscribed to you, and I can't wait to see more of your videos :)

[@QEDFitness]

Thanks for the kind words, glad you enjoyed it 🙏

[@leonhardeuler6225]

Awesome, thanks for this!!

[@QEDFitness]

My pleasure; happy to help!

[@Stickywicket]

Synth theming, Giger tattoo, teaching me simply and clearly? Good stuff!

[@QEDFitness]

I see you have refined tastes 🥰😎

[@catieholzer6287]

thanks for all you do. I work with fifty plus people. IS there any impact doing it from a bridge position to build this croup up.

[@QEDFitness]

Certainly, bridge, hip thrusts and squats are all great exercises and you’ll get great glute with all of them so none of them should be avoided!

[@JoseMartinez-zt3co]

Anyone else notice he hid his cats face at the end? lol

[@MarlieAstra]

❤️🍑❤️

[@QEDFitness]

💪❤️