The gluteus maximus is a powerful hip extensor and lateral rotator and our most important muscle when we try to accelerate our body upward and forward from around 45°-60° of hip flexion. On top of that, it plays an important role in plant and cut maneuvers to the opposite side. Hip dysfunction is one factor that has been associated with low back and various lower extremity pathologies and there’s a strong association between lateral rotation weakness and patellofemoral pain syndrome.
When designing a strengthening or rehab program for patients there are multiple factors that play a role in the exercise selection. One of those factors is the degree of muscle activation that can be achieved by a certain exercise and measured by EMG. Reiman et al. (2012) did a systematic review in the year 2012 and evaluated the activation of the gluteus maximus in several exercises. Here are the top 5 with the highest activation from low to high:
Top 5 Exercises at a glance:
1) Retro Step-Up
2) Wall Squat
3) Single leg Squat
4) Single Leg Deadlift
5) Step Up
6) Our personal favorite: Weighted Hip Thrusts
Be aware that EMG activity is only one factor that you should take into account when designing an exercise program. So while it can be a good basis to know how well a certain muscle is targeted, you should further analyze your patient’s functional needs and take other factors into account like joint angle, open and closed chain, coordinated demands, sensorimotor feedback, level of irritability and skill of your patient to select suitable exercises.
If you are curious about the 5 best exercises to target the gluteus medius which is our most important hip stabilizer in the frontal plane, check out the post here!
LEVEL UP YOUR DIFFERENTIAL DIAGNOSIS IN RUNNING RELATED HIP PAIN - FOR FREE!
What others say about the Running Rehab Online Course
Ruba Al Barghouthi
Running Rehab: From Pain to Performance Very informative course. Highly recommended for every MSK Physiotherapist and any other health care providers who deal with runners.
Running Rehab: From Pain to Performance GREAT
A Great insight into running rehab. Everything you should know from injury to return to running.
Running Rehab: From Pain to Performance I have learned a lot. Perfect practical guidelines, as also the EBP is perfect integrated in the course. Exellent !! Go on…
Running Rehab: From Pain to Performance This course is perfect for any clinician working with runners.
The instructor is extremely knowledgeable, and the course offers clear and practical information to help clinicians be more confident and effective at treating the running population.
The course covers everything, from assessment to exercise prescription, and offers also several case studies to enhance the learning experience.
Definitely worth investing in!
Running Rehab: From Pain to Performance DO YOURSELF A FAVOUR IF YOU TREAT RUNNERS
This is a great course for any health professional who see individuals from the running population. The course has made my toolbox bigger in terms of broadening my assessment tools when assessing am injured runner and given me more strategies too use when it comes to treatment. The resources provided are very useful and I find myself using them on a regular basis.
Running Rehab: From Pain to Performance EXCELLENT, PRACTICAL AND BACKED WITH THE MOST UP TO DATE RESEARCH.
A really great course!. Providing excellent evidenced based presentations, also great practical value through the numerous videos and theory covering assessments and exercise prescription for running related injuries. I took a lot from the biomechanical gait analysis, and the various case studies presented. This course has helped me put the assessment tools, appropriate treatment strategies, and clinically reasoned protocols into place with the running population I work with.
Jane - Osteopath
Excellent, interactive, practical course "An excellent, interactive, practical course. It provides a way to view runner's that i have not come across before which can be replicated in any setting, no need for expensive equipment. Definitely worth the money, I use it the principles with all my rehab patients."
Great Value "Great value A must do course for anyone involved in lower limb rehab/sports rehab Great tutor"
Elaine - Physiotherapist
Practical, informative and enjoyable "Practical, informative and enjoyable. The assessment tools can be instantly and easily put into practice. Great ideas for treatment and treatment progression.”
Becky - Physiotherapist
Great and refreshing course “A really great and refreshing course, well evidenced, well presented, fun and enlightening. It will change the way I treat and assess runners and lower limb injuries.”
Running Rehab: From Pain to Performance A MUST IF YOU WANT TO TREAT RUNNERS!!!
I really enjoyed it, besides of running myself during years my knowledge about running injuries was lacking of structure. The course covers from the fundamentals of running to how use plyometrics and gait analysis in your treament. Benoy spends time on explaining the diferential diagnosis before jump on the managment of every injury including prognosis times and progresions during the rehab phases, everything is well documented from an evidence based point of view and there is a lot of content to use in the daily practice, workload tracker excell sheet, evaluation booklets, case study videos. In the end, I think this is a great course and I would highly recommend it to any heathcare provider who works with runners.
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