440 | Want to Grow Your Glutes? Best Exercise Based on Latest Research

In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, both Doctors of Physical Therapy, discuss the best exercises for strength and growth of the glutes, focusing on recent research comparing EMG muscle activation with actual peak muscle force. They explain why force production is more relevant than EMG for building glute strength and highlight the top exercises for targeting the glutes (gluteus maximus and gluteus medius). The hosts emphasize tailoring exercise selection to individual needs and goals, and share practical tips for both training and rehabilitation from injury of the glutes, including their Jen Health hip program for improving glute mobility and strength. The practical considerations can be so vital for rehabilitation from injuries including knee pain and low back pain.

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What You'll Learn:

02:00 Introduction to the main topic: research on the best exercise for glute growth and strength, and EMG vs. muscle force.

03:34 Discussion of EMG limitations and introduction to the new study comparing EMG to peak muscle force in glute exercises.

04:33 Explanation of gluteus maximus and medius roles, especially glute medius as the "rotator cuff of the hip."

06:26 Description of the study: 14 healthy female soccer players, types of exercises tested, and data collection methods.

08:27 Findings show weak correlation between EMG activity and peak muscle force; EMG is not always a good predictor.

09:37 Discussion of the study's chart showing discrepancies between EMG rankings and actual force production in exercises.

12:22 Takeaways: focus on exercises with highest peak muscle force for strength/hypertrophy; EMG has limitations.

13:03 Listing and discussion of the top five exercises for glute max and glute medius based on peak muscle force.

14:34 Importance of exercise selection based on rehab stage; lower-intensity...

For full show notes and resources visit https://jen.health/podcast/440

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