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Bret Contreras, Andrew D. Vigotsky, Brad J. Schoenfeld, Chris Beardsley and John Cronin

The back squat and barbell hip thrust are both popular exercises used to target the lower body musculature; however, these exercises have yet to be compared. Therefore, the purpose of this study was to compare the surface electromyographic (EMG) activity of the upper and lower gluteus maximus, biceps femoris, and vastus lateralis between the back squat and barbell hip thrust. Thirteen trained women (n = 13; age = 28.9 years; height = 164 cm; mass = 58.2 kg) performed estimated 10-repetition maximums (RM) in the back squat and barbell hip thrust. The barbell hip thrust elicited significantly greater mean (69.5% vs 29.4%) and peak (172% vs 84.9%) upper gluteus maximus, mean (86.8% vs 45.4%) and peak (216% vs 130%) lower gluteus maximus, and mean (40.8% vs 14.9%) and peak (86.9% vs 37.5%) biceps femoris EMG activity than the back squat. There were no significant differences in mean (99.5% vs 110%) or peak (216% vs 244%) vastus lateralis EMG activity. The barbell hip thrust activates the gluteus maximus and biceps femoris to a greater degree than the back squat when using estimated 10RM loads. Longitudinal training studies are needed to determine if this enhanced activation correlates with increased strength, hypertrophy, and performance.

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Irineu Loturco, Timothy Suchomel, Chris Bishop, Ronaldo Kobal, Lucas A. Pereira and Michael R. McGuigan

The barbell hip thrust (BHT) has been classified as an “anteroposteriorly oriented lower-body exercise” 1 and recognized by its capacity to optimize gluteal muscle activation and improve end-range hip extension torque, which possibly enhances horizontal force production. 2 , 3 Considering these

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Bret Contreras, Andrew D. Vigotsky, Brad J. Schoenfeld, Chris Beardsley and John Cronin

Bridging exercise variations are well researched and commonly employed for both rehabilitation and sport performance. However, resisted bridge exercise variations have not yet been compared in a controlled experimental study. Therefore, the purpose of this study was to compare the differences in upper and lower gluteus maximus, biceps femoris, and vastus lateralis electromyography (EMG) amplitude for the barbell, band, and American hip thrust variations. Thirteen healthy female subjects (age = 28.9 y; height = 164.3 cm; body mass = 58.2 kg) familiar with the hip thrust performed 10 repetitions of their 10-repetition maximum of each variation in a counterbalanced and randomized order. The barbell hip thrust variation elicited statistically greater mean gluteus maximus EMG amplitude than the American and band hip thrusts, and statistically greater peak gluteus maximus EMG amplitude than the band hip thrust (P ≤ .05), but no other statistical differences were observed. It is recommended that resisted bridging exercise be prescribed according to the individual’s preferences and desired outcomes.

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João Ribeiro, Luís Teixeira, Rui Lemos, Anderson S. Teixeira, Vitor Moreira, Pedro Silva and Fábio Y. Nakamura

counteracting power and speed decrements in soccer players. 9 Apart from these vertically oriented drills, it was recently suggested that performing 12 to 6 repetitions maximum of the barbell hip thrust (a loaded bridging exercise used to target the hip extensor musculature in an anteroposterior force vector

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Athanasios Chatzinikolaou, Konstantinos Michaloglou, Alexandra Avloniti, Diamanda Leontsini, Chariklia K. Deli, Dimitris Vlachopoulos, Luis Gracia-Marco, Sotirios Arsenis, Ioannis Athanailidis, Dimitrios Draganidis, Athanasios Z. Jamurtas, Craig A. Williams and Ioannis G. Fatouros

and/or the hip thrust movements of exercises incorporated in the training program. Changes in acceleration were only assessed and not in maximal speed using only short-distance sprint testing. Although participants were instructed to abstain from strenuous activities, their daily physical activity was

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Antonio Dello Iacono, Marco Beato and Israel Halperin

loads, less fatigue should be accumulated. These concurrent factors likely allow for greater potentiation effects in the subsequent activities. 4 , 13 This hypothesis was confirmed in the study of Dello Iacono and Seitz, where elite soccer players sprinted faster following a hip thrust PAP protocol

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Scott R. Brown, Erin R. Feldman, Matt R. Cross, Eric R. Helms, Bruno Marrier, Pierre Samozino and Jean-Benoît Morin

” emphasis ✓ ✓ ✓ ✓ ✓ ✓ ✓ Friday Split-squat jump a — 3 × 5 BM 3 × 5 BM 3 × 420 kg 3 × 420 kg 3 × 340 kg 3 × 340 kg SL hip thrust b — 3 × 10 RPE 5 3 × 9 RPE 6 3 × 8 RPE 6.5 2 × 10 RPE 7 2 × 9 RPE 7.5 2 × 8 RPE 8 Traditional training “strength” emphasis ✓ ✓ ✓ ✓ ✓ ✓ ✓ Abbreviations: BM, body mass; kg, kilogram

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Stephanie Di Lemme, Jon Sanderson, Richard G. Celebrini and Geoffrey C. Dover

bridge 4 × 12 2 SL glute bridge 4 × 12 1 Landmine RDL 4 × 8 20 NI 1 1 SL hip thrust bench 4 × 12 12 1 Reverse hyperext H/S 4 × 7 1 Cardiovascular UB-assault bike 2.5 miles 2 UB-assault bike 2 miles 2 UB-assault bike 2 miles 1 Versa climber full body 10 × 60:30 2 Rope battle 10 × 20:20 1 Rope battle 10

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Marco Beato, Stuart A. McErlain-Naylor, Israel Halperin and Antonio Dello Iacono

, squat exercises for jump tasks or hip thrusts for sprint tasks). 15 , 26 – 28 Indeed, high kinematic and kinetic specificity seem to play a favorable role in optimizing the potentiation effects. 6 , 27 Flywheel Devices and EOL Training Flywheel ergometers have been present in the scientific literature since the

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Bill I. Campbell, Danielle Aguilar, Laurin Conlin, Andres Vargas, Brad Jon Schoenfeld, Amey Corson, Chris Gai, Shiva Best, Elfego Galvan and Kaylee Couvillion

-body workouts consisted of five exercises per session and required that each participant complete back squats, deadlifts, and hip thrusts and then choose from a list of other lower body exercises to complete the required number of exercises for the workouts. Upper-body workouts consisted of six exercises per