HIP THRUST & GLUTE BRIDGE – MUSCLES WORKED – RESEARCH
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EMG STUDIES
GLUTEUS MAXIMUS, GLUTEUS MEDIUS
– 4 Hip Thrust Variations
Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations – 2020 – Garcia, Navarro · Sci-Sport Article .
Procedure
– 7 experienced personal trainers; 8 reps of each variation with a load of 40% 1RM; 3-min rest b/n series
(1) Original: feet slightly wider than shoulder width; shins are vertical in the final position
(2) Original + Pulling Back
(3) Feet Wide + Externally Rotated
(4) Feet Forward
Results
GMax: wide stance + feet external rotation 85 . original + pull back 65 . original 55 . feet forward 50
GMed: wide stance + feet external rotation 65 . original + pull back 60 . original 45 . feet forward 45
GLUTEUS MAXIMUS, ABDOMINALS
– 3 Different Knee Angles
Effects of Different Knee Flexion Angles According to 3 Positions on Abdominal and Pelvic Muscle Activity During Supine Bridging – 2013 – Lim
Procedure & Results
– 3 different knee flexion angles; for reference a straight leg = 0º
GMax: 100 > 70 > 40
+ Biceps Femoris: 40 > 70 or 100
+ Transverse Abdominis/Internal Oblique: 40 > 70; no significant differences between 40 and 100 or 70 and 100
+ External Oblique: 40 > 70 or 100
+ Rectus Femoris: no significant difference