10 Exercises to Achieve Gluteus Maximus Hypertrophy Measured with EMG

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Are your patients doing tons of glute exercises… but not getting the results they expect?

The issue might not be lack of effort—it could be that they’re doing exercises that don’t sufficiently activate the gluteus maximus.

Many routines include popular movements like squats or conventional deadlifts without really knowing how much the target muscle is being stimulated. And if the glute doesn’t receive the right stimulus, hypertrophy simply doesn’t happen.

This not only slows progress, it also increases the risk of compensations, lower back discomfort, or overuse of other muscle groups.
The good news: you don’t need to guess anymore.

Thanks to surface electromyography (EMG) analysis, we now know which exercises activate the gluteus maximus the most, and in what order you should include them in your training plans.
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⏱ Timestamps
0:00 Introduction
1:06 Muscle activation and hypertrophy
1:35 Step-up (box step)
1:49 Lateral step-up
1:59 Hex bar deadlift
2:07 Conventional hip thrust
2:23 Bulgarian split squat
2:35 Forward lunges
2:48 Single-leg squat
2:58 Conventional deadlift
3:09 Back squat
03:27 Sumo deadlift
03:39 Conclusions
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KEYWORDS
activation pattern
Gluteus Maximus Hypertrophy
muscle synergies
muscle factors
activation deficit
excess coactivation
training
muscle activation
shoulder activation
muscle assessments
muscle assessment
neuromuscular analysis
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