Abstract
BackgroundHip extension weakness is correlated with low back, hip, and knee pathology. Isometric gluteal squeezes have been shown to elicit high electromyographic gluteal activity. However, there is little research regarding the specific effects of isometric gluteal squeezes on hip strength and functional outcomes. The purpose of this study was to identify the effects of gluteal squeezes on hip extension strength, vertical jump, broad jump, single-leg bridge endurance, and gluteal girth compared to bilateral gluteal bridging.MethodsA total of 32 healthy university students (mean age 23.28 ± 2.15 years) were randomly assigned to perform either gluteal squeezes or bilateral bridges daily. Subjects were tested at baseline and after 8 weeks of training. Subjects’ hip extension strength, vertical jump, broad jump, single-leg bridge endurance, and gluteal girth were tested.ResultsNo statistically significant differences were found between the bridge and squeeze groups after 8 weeks of training. Both groups significantly improved hip extension strength bilaterally (p = 0.000–0.011). The squeeze group significantly increased gluteal girth at the level of the greater trochanter (p = 0.007), but no significant girth increase was seen in the bridge group (p = 0.742). Although increases were seen in both groups for the endurance and jump tasks, no statistically significant changes occurred for those outcomes. All outcome measurements demonstrated high reliability (ICC = 0.93–0.99).ConclusionGluteal squeezes were as effective as bilateral bridges for increasing hip extension strength. Gluteal squeezes also significantly increased girth at the level of the greater trochanter. These results provide clinical and aesthetic reasons to perform gluteal squeezes.
Highlights
The gluteal squeeze is a convenient, isometric exercise shown to produce higher electromyographic (EMG) activity than many traditional therapeutic exercises (Boren et al, 2011)
The primary purpose of this study is to examine the effects of gluteal squeezes compared to a traditional therapeutic exercise designed to strengthen the gluteals on gluteal strength, power, endurance, and girth
The main finding was that both groups significantly improved hip extension strength over 8 weeks of training (p = 0.000–0.011), and the squeeze group demonstrated more strength improvement than the bridge group (15.56% strength increase from baseline measures in the squeeze group compared to 11.30% in the bridge group)
Summary
The gluteal squeeze is a convenient, isometric exercise shown to produce higher electromyographic (EMG) activity than many traditional therapeutic exercises (Boren et al, 2011). Gluteus maximus strength (hip extension and external rotation), has been linked to patellofemoral pain in multiple studies (Thomson et al, 2016; Van Cant et al, 2014) while the relationship between gluteus medius strength and patellofemoral pain seems more unclear (Neal et al, 2019). It appears, that gluteal strength is associated with injuries and pathology from the low back to the lower leg. Results: No statistically significant differences were found between the bridge and squeeze groups after 8 weeks of training Both groups significantly improved hip extension strength bilaterally (p = 0.000–0.011). These results provide clinical and aesthetic reasons to perform gluteal squeezes
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