The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis

TL;DR

This study finds that resistance training, including exercises like hip thrusts and squats, effectively increases gluteus maximus muscle size.

Contribution

The study provides a meta-analysis showing that both single and combined resistance exercises moderately enhance gluteus maximus hypertrophy.

Findings

Resistance training moderately increases gluteus maximus hypertrophy (SMD 0.71).

Single exercises like barbell hip thrusts are effective for GMax hypertrophy.

Combined hip extension exercises also significantly promote GMax hypertrophy.

Abstract

This systematic review aims to examine and synthesize the existing literature regarding gluteus maximus (GMax) hypertrophy as a result of dynamic exercises that incorporate hip extension with external resistance. A comprehensive search was undertaken across the following databases: PubMed/Medline, SportDiscuss, Scopus, Web of Science, CINAHL, Science Direct, Google Scholar, and ResearchGate. Twelve articles met the established inclusion criteria, leading to the subsequent key findings: 1) resistance training exhibits a moderate effect on GMax hypertrophy (11 studies, SMD 0.71, 95% CI [0.50, 0.91], p < 0.00001, I2 = 22%); 2) subgroup analyses of single (seven studies, SMD 0.74, 95% CI [0.36, 1.13], p = 0.0001, I2 = 52%) and combined (six studies, SMD 0.68, 95% CI [0.44, 0.92], p < 0.00001, I2 = 0%) training protocols have demonstrated moderate effects; 3) when emphasizing GMax hypertrophy at the expense of other muscle groups, single exercises, such as the barbell hip thrust, should be prioritized; 4) back squats performed in parallel or full range of motion significantly enhance GMax hypertrophy; 5) leg press machines and kneeling hip extensions can also facilitate increased GMax hypertrophy; 6) training programs that incorporate combined hip extension exercises, whether single-joint or multi-joint, significantly promote an increase in GMax hypertrophy. This study concludes that a variety of exercises—whether focused on a specific joint (single-joint) or encompassing multiple joints (multi-joint)—can effectively stimulate GMax hypertrophy, whether executed individually or in combination.

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