Gluteus Maximus Activation during Common Strength Exercises

Various exercises have been performed by strength and conditioning practitioners aiming to increase Gluteus Max (GMax) strength and size.

Researchers from Brazil in 2020 oublished a systematic review to describe the GMax activation levels during strength exercises that incorporate hip extension and use of external load.

The authors found sixteen articles that met the inclusion criteria and reported muscle activation levels as a percentage of a maximal voluntary isometric contraction (MVIC). They showed that

Exercises that produce very high level of GMax activation (>60% MVIC) were step-up, lateral step-up, diagonal step-up, cross over step-up, hex bar deadlift, rotational barbell hip thrust, traditional barbell hip thrust, American barbell hip thrust, belt squat, split squat, in-line lunge, traditional lunge, pull barbell hip thrust, modified single-leg squat, conventional deadlift, and band hip thrust.

The step-up exercise and its variations present the highest levels of GMax activation (greater than 100% MVIC), followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats.  These exercises are unilateral and require weight-bearing, thus during these exercises, while the GMax is extending the hip joint, it also maintains the pelvis level controlling excessive femur adduction and medial rotation.

More details at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/