Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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30.09.2015 |
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Hip thrusts stimulate glutes better than squats do
Hip thrusts stimulate the buttock muscles more than squats do. Trainer Bret Contreras draws this conclusion in a study that has been published in the Journal of Applied Biomechanics.
Hip thrust
Contreras has always been in favour of hip thrusts as a good exercise for the gluts. They feature prominently in Contreras' training programmes - and many trainers have followed his example.
Other opinion
Study
Results
# = statistically significant difference.
Conclusion
"Fitness professionals can confidently incorporate back squats into their programs with the knowledge that they will lead to hypertrophy and performance improvements. The findings of this study indicate that fitness professionals can also justify the inclusion of barbell hip thrusts into their programming for developing the hip extensor musculature due to the superior mean and peak gluteus maximus and biceps femoris activity compared to the back squat."
"In cases where back squats cannot safely be performed, perhaps due to injury, pain, mobility deficits, or hip dysfunction, the greater stability of the barbell hip thrust would seem to make it an excellent alternative for developing the lower body musculature. Additionally, evidence suggests that individuals seeking to maximize their gluteus maximus development should incorporate barbell hip thrusts into their regimen.
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