Solve Lazy A**e Syndrome- Activate Your Glutes

How to Target the Gluteus Maximus Better During the Lunge


What They Looked At:


They looked to see if trunk position (upper body) had an effect on the muscles in the lower body during lunging. They got a group of 10 to perform an upright, trunk forward (hip flexion) and trunk back (hip extension) lunge.

What They Found:


Something About Gluteus Maximus – Performing the lunge with the trunk forward (hip flexion) lead to greater gluteus maximus activation.


So What?
The researchers showed that females have greater gluteus maximus activity when performing a lunge compared to men. If you need to get more muscle activation for gluteus maximus in your clients, then look at getting them to move the trunk forward.

Farrokhi S, Pollard CD, Souza RB, Chen YJ, Reischl S, Powers CM. (2008). Trunk position influences the kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J Orthop Sports Phys Ther. 2008 Jul;38(7):403-9. Epub 2008 Apr 15.

Jax Be Nice to Your Knees!