Electromyography (EMG) studies are commonly used to measure muscle activation during exercises. While the exact level of glute activation can vary based on individual differences and techniques, here are some exercises that have been found to elicit high glute activation according to EMG studies:

1. Barbell hip thrusts: EMG studies have shown that barbell hip thrusts activate the glutes to a high degree. The use of a barbell and progressive overload can further increase glute activation.

2. Bulgarian split squats: This exercise, which involves a lunge-like motion with one leg elevated behind you, has been found to significantly activate the glutes. Holding dumbbells or using a barbell can increase the intensity.

3. Single-leg squats: Performing squats on a single leg can challenge the glutes. EMG studies have shown that single-leg squats activate the glutes more than traditional squats.

4. Step-ups: Step-ups involve stepping onto a platform or bench with one leg and then lowering back down. EMG studies have indicated that step-ups activate the glutes effectively.

5. Clamshells: While not a compound exercise, clamshells specifically target the gluteus medius, which is important for hip stability. EMG studies have shown high activation in this muscle during clamshell exercises.

It’s worth noting that EMG studies can have variations in methodology and results. Additionally, individual factors like strength, technique, and muscle imbalances can influence glute activation.

Our small group adult training classes incorporate these movements on a regular basis for lower body strength. Our coaches can help you with form and technique. Join a small group of like-minded adults to take your fitness further faster.