![]() Overall, the results are highly mixed with highest trend toward no difference at all. They found no difference in the gain in strength on the hip extension between the group that did the glute activation warm up and the group that didn’t. Of note, the participants were the same rugby players, but I think the design of this study is still strong enough that its results are well founded. They then measured their performance on the hip extension again after these 6 weeks. Half were instructed to do glute activation exercises prior to their workout during this time, and the other half, the control group, did only their workout without any glute activation exercises prior. The hip extension is much more glute-focused exercise than the others and so much more relevant.Īfter measuring initial performance on the hip extension, the participants continued their regular strength training three times per week for 6 weeks. This study had participants measure strength on hip extension on day 1, and then again 6 weeks later. I’d like to highlight and dig deeper into the Cochrane, 2017 study because it actually did not fall into either of these faults above (it measured glute-specific exercise performance AND was long term). Participants have had the chance to practice and therefore improve on subsequent trials (which is how most of the studies were structured)Īlso, all but one of the studies focused on immediate performance only, not measuring long term strength or hypertrophy of glutes which is really all of our primary focus with this activity.The entire group of lower body muscles are warmer in temperature (which as we’ve seen in previous can improve performance).Measuring speed or force of a jump or sprint may mean that the glute is producing more force but it also may mean several other factors are at play, such as: It’s also worth noting that the “performance” that was measured in all of the studies used exercises involving many muscle groups not just the quads (jumping, sprinting, squatting, or deadlifting). Of the two studies that were independently done (Healy, 2014 & Comyns, 2015), one showed no change and one showed negative performance. It’s worth noting that 5 of the 7 studies were performed on the same group of semi-professional rugby union players (the ones marked with “R” above). One study showed WORSE performance (Comyns, 2015).Four of the studies showed no difference in performance (Cochrane, 2017 Healy, 2014 Parr, 2017 Barry, 2016).Two of the studies showed improved performance (Crow, 2012 Pinfold, 2018).Here are the studies below: Improved Performance Evaluation of some kind of performance measure in the exercise afterward.The use of any kind of low-intensity glute-specific movement prior to exercise.Surprisingly, there isn’t that much research that exists on this subject despite the extreme popularity of this practice.Īfter several days of literature review, I was able to find 7 total articles published in peer-reviewed journals that studied the following: The reasoning is these practices ramp up the often-lacking mind-muscle connection with the glutes prior to your leg work, allowing you to work your glutes more during these exercises.īut does that actually work? What The Research Says Examples are glute bridges, donkey kicks, fire hydrants, side-lying leg raise, clamshells, etc.Glute activation exercises, the ones we’re talking about here, are very light-weight glute-specific movements done at the beginning of a weight-lifting session that will involve any kind of glute work. ![]()
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