Research review

Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? An Electromyographic Assessment Using Fine-Wire

Authors: David M. Selkowitz, PT, PhD, OCS, DAAPM; George J. Beneck, PT, PhD, OCS; Christopher M. Powers, PT, PhD, FAPTA

Source: Journal of & Sports Physical Therapy (JOSPT)   https://www.jospt.org/doi/pdf/10.2519/jospt.2013.4116?download=true

Summary:

This study evaluates the effectiveness of various exercises in activating the hip abductor muscles, specifically the Gluteus Medius (GMED) and Superior Gluteus Maximus (SUP-GMAX), while minimizing the activation of the Tensor Fascia Lata (TFL). The aim is to identify exercises beneficial for conditions involving excessive hip internal rotation.

Key Findings:

1.Exercises such as Clam, Sidestep, Unilateral Bridge, and certain quadruped hip extensions notably activate the gluteal muscles more than the TFL.

2. The Gluteal-to-TFL Activation (GTA) index is introduced to rate exercises based on their gluteal activation relative to the TFL.

3. Exercises with a GTA index over 50, like Clam, Sidestep, and Unilateral Bridge, are most effective.

4. Conversely, exercises like Step-Up, Lunge, and Hip Hike have lower GTA indexes and show no significant difference in EMG amplitude between the gluteal muscles and the TFL.

The best exercises to activate the gluteus maximus have been a subject of interest in various studies.

Distefano et al. DiStefano et al. (2009) found that weight-bearing exercises, particularly the single-limb squat and single-limb deadlift, activate the gluteus maximus to a greater extent. Similarly, Boudreau et al. (2009) concluded that exercises with active hip-extension contractions, such as the lunge and single-leg squat, were effective in activating the gluteus maximus. Furthermore, Andersen et al. (2018) highlighted that the barbell deadlift was superior in activating the gluteus maximus compared to the hex bar deadlift and hip thrust. Gasibat (2023) also suggested that the single-leg banded glute bridge exercise may be more effective in strengthening the gluteus maximus and medius muscles.

Moreover, Ayotte et al. (2007) quantified electromyographic signal amplitude of the gluteus maximus during unilateral weight-bearing exercises, providing insights into the muscle activation patterns. Selkowitz et al. (2016) demonstrated preferential activation of the superior portion of the gluteus maximus during exercises involving hip abduction and/or external rotation. Additionally, Added et al. (2018) emphasized the importance of exercises directed at improving the gluteus maximus timing and function in individuals with sacroiliac dysfunction.

 In conclusion, the most effective exercises for activating the gluteus maximus include weight-bearing exercises like the single-limb squat, single-limb deadlift, barbell deadlift, and the single-leg banded glute bridge. These exercises, particularly those involving hip-extension contractions and incorporating elements of hip abduction and external rotation, are crucial for targeting and strengthening the gluteus maximus. 

References: 

Added, M., Freitas, D., Kasawara, K., Martin, R., & Fukuda, T. (2018). Strengthening the gluteus maximus in subjects with sacroiliac dysfunction. International Journal of Sports Physical Therapy, 13(1), 114-120. https://doi.org/10.26603/ijspt20180114

 Andersen, V., Fimland, M., Mo, D., Iversen, V., Vederhus, T., Hellebø, L., … & Sæterbakken, A. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. The Journal of Strength and Conditioning Research, 32(3), 587-593. https://doi.org/10.1519/jsc.0000000000001826

 Ayotte, N., Stetts, D., Keenan, G., & Greenway, E. (2007). Electromyographical analysis of selected lower extremity muscles during 5 unilateral weight-bearing exercises. Journal of Orthopaedic and Sports Physical Therapy, 37(2), 48-55. https://doi.org/10.2519/jospt.2007.2354

Boudreau, S., Dwyer, M., Mattacola, C., Lattermann, C., Uhl, T., & McKeon, J. (2009). Hip-muscle activation during the lunge, single-leg squat, and step-up-and-over exercises. Journal of Sport Rehabilitation, 18(1), 91-103. 

https://doi.org/10.1123/jsr.18.1.91

DiStefano, L., Blackburn, J., Marshall, S., & Padua, D. (2009). Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic and Sports Physical Therapy, 39(7), 532-540. https://doi.org/10.2519/jospt.2009.2796

Gasibat, Q. (2023). Decoding hip muscle activation: a comparative electromyographic analysis of turn-out bent knee pulse and single-leg banded glute bridge exercises in healthy female subjects. European Journal of Investigation in Health Psychology and Education, 13(9), 1612-1623. https://doi.org/10.3390/ejihpe13090117

Selkowitz, D., Beneck, G., & Powers, C. (2016). Comparison of electromyographic activity of the superior and inferior portions of the gluteus maximus muscle during common therapeutic exercises. Journal of Orthopaedic and Sports Physical Therapy, 46(9), 794-799. https://doi.org/10.2519/jospt.2016.6493

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