Gluteus maximus hypertrophy: barbel hip thrust versus barbel free squat with maximum range of motion

Abstract

Introduction: The muscular system is made up of strong and well-developed structures, one of which is the gluteus muscle group. Each muscle group is divided into different structures and, from the point of origin, insertion and innervation, a muscle can have greater or lesser activation. This can generate muscle hypertrophy, through processes such as mechanical tension and metabolic stress. The anatomical differences of each individual can determine the shape of each buttock. This can be improved by strengthening the gluteal muscles, especially in women, so that the posture is suitable for the movement. The literature suggests that the free squat on the bar and the pelvic elevation can generate greater activation and level of hypertrophy of the gluteus maximus when compared to other exercises. Objective: to analyze if the level of activation and hypertrophy of the gluteus maximus is greater in the execution of the pelvic elevation when compared with the free squat. Materials and Methods: narrative review of the literature, as sources the databases such as PubMed, Scielo, Lilacs, Web of Science and Bireme and also theses and dissertations in repertoires of public universities, as well as physical and digital books. The research obeyed the criterion of 10 years of publication, being from 2012 and 2022. Conclusion: for a process of gluteus maximus hypertrophy to be more effective, the combination of both exercises can be very interesting, being performed according to the activity level of greater muscular contraction. Also, to optimize the activation of the gluteus maximus, especially for those who have it weakened, activation performed with elastic bands can be an excellent method to improve muscle activity in squat and pelvic elevation exercises.