Exercise scientists from the American Council on Exercise put the top gluteus maximus exercises to the test, comparing them to the traditional squat.
The results of the research showed that several alternative exercises were as effective as the traditional squat at targeting the gluteal muscles.
The study found alternative exercises such as lunges, step-ups, quadriped-hip extensions, and four-way hip extensions, were just as effective.
This is ridiculous!
Are they really saying that squats – with the resistance of your full body weight, lunges – with the resistance of your full body weight PLUS ground reaction forces are virtually the same as four-way hip extensions (a misnomer – “extension” is just “one” way) with some nebulous amount of resistance?
The only resistance in Quadriped Hip Extension (sometimes called “donkey kicks”) is the weight on one leg? How can that possibly compare to exercises that use your whole body weight as the resistance?
Besides, what about Single Leg Squats? You get twice the resistance (your bodyweight on only one leg versus two) AND you activate your abductors, adductors and core much more.
Beware what you read.
And if you’re a personal trainer, be sure to catch my presentations at the IDEA Personal Training Summit in NYC this October.
Also, check out BestButtExercises.com
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Scientists Put Gluteus Maximus Exercises To Test
Eric Cressey
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