ExerS

tats

l
nua
Ma

to calculate the Muscle-Growth Volume of an

exercise for the Upper Glutes:

Upper Glutes
Science Based

ActiMotion
= sets x reps x

no stretch

Mean

ROM

Activity

scl

full stretch

Mean Activity

Band Skorcher
Hip Thrust
Barbell Glute Bridge

100%

85%

% of max
ROM

84%

(190)

47%

58%

Quadruped Band
Donkey Kick

80%

Band Hip Thrust

80%

Seated Band
Hip Abduction

47%

Activators

Standing Band
External Rotation

47%

Standing Cable External Rotation

63%

Traditional Deadlift

61%

18%

Parallel Back Squat

42%

Front Squat

42%

Stretchers

Based on research by: Contreras Glute Experiment (2010)

Quads

Glute Medius

Other

3
3

Obliques

3
1

37%

more muscle damage

Hamstrings

Erectors

71%

43%

Other Muscles worked

18%

59%

45 degree Hyperextension

(0.xx)

11%

70%

Fraction

50%

high muscle tension

70%

Motion

32%

83%

American Hip Thrust

Full Back Squat

190

during exercise

Range of

example: Barbell Glute Bridge 3 x 10 x 84% x 0.32 = 806

of Upper Glutes

max ROM

during exercise

Range of Motion

of Upper Glutes

Barbell Hip Thrust

u
fm

76%

74%
71%

Contreras et al. (2015, 2015, 2015)

Adductors