Macadam Paul, Feser Erin H
Sports Performance Research Institute New Zealand (SPRINZ) at AUT Millennium, Auckland University of Technology, Auckland, New Zealand.
Int J Sports Phys Ther. 2019 Feb;14(1):14-31.
Hip extension is an important action in daily activities (standing, stepping and walking) and sporting actions (running, sprint-running and jumping). Though several different exercises exist, a comprehensive understanding of which exercises best target the gluteus maximus (Gmax) and the magnitude of muscular excitation associated with each exercise is yet to be established.
The purpose of this systematic review was to describe the electromyographic (EMG) excitation of the Gmax during body weight exercises that utilize hip extension.
A systematic approach was used to search Pubmed, Sports Discuss, Web of Science and Science Direct using the Boolean phrases (gluteal OR gluteus maximus) AND (activity OR excitation OR activation) AND (electromyography OR EMG) AND (hip extension). Articles that examined injury-free participants of any age, gender or excitation level were included. Articles were excluded when not available in English, where studies did not normalize EMG excitation to maximum voluntary isometric contraction (MVIC), where a load or resistance was added to the exercise, or where no hip extension occurred. Exercises were grouped into vertical and horizontal (anteroposterior or posteroanterior) force vectors.
Thirty-nine studies of high methodological quality were retained for analysis. Twenty-five exercises were performed in the vertical vector (average: 33.4% MVIC, highest: single leg wall squat 86% MVIC), fourteen exercises were performed in the horizontal (anteroposterior) force vector (average: 32.8% MVIC, highest: single leg bridge 54.2% MVIC, while thirty-eight exercises were included in the horizontal (posteroanterior) vector (average: 30.4% MVIC, highest: plank with bent leg hip extension 106.2% MVIC).Limitations: The differences in subject's backgrounds, exercise technique and the methodological approaches varied between studies, most notably in the different positions used for obtaining MVIC, which could have dramatically impacted normalized levels of gluteal activation.
The findings from this review provide an indication of Gmax muscle excitation generated by a variety of hip extension body weight exercises, which may assist practitioners in making exercise selection decisions for programming.
髋关节伸展是日常活动（站立、迈步和行走）以及体育活动（跑步、短跑和跳跃）中的一项重要动作。尽管存在几种不同的练习方法，但对于哪种练习最能有效锻炼臀大肌（Gmax）以及与每种练习相关的肌肉兴奋程度，尚未形成全面的认识。
本系统评价的目的是描述在利用髋关节伸展的体重练习中臀大肌的肌电图（EMG）兴奋情况。
采用系统的方法，使用布尔短语（臀肌或臀大肌） AND （活动或兴奋或激活） AND （肌电图或EMG） AND （髋关节伸展）在PubMed、Sports Discuss、科学网和Science Direct数据库中进行检索。纳入了研究无损伤参与者的任何年龄、性别或兴奋水平的文章。当文章不是英文、研究未将EMG兴奋标准化为最大自主等长收缩（MVIC）、练习中添加了负荷或阻力，或者未发生髋关节伸展时，则将其排除。练习被分为垂直和水平（前后或后前）力向量。
保留了39项方法学质量高的研究进行分析。在垂直向量中进行了25种练习（平均：33.4%MVIC，最高：单腿靠墙深蹲86%MVIC），在水平（前后）力向量中进行了14种练习（平均：32.8%MVIC，最高：单腿桥54.2%MVIC），在水平（后前）向量中纳入了38种练习（平均：30.4%MVIC，最高：屈腿髋关节伸展平板支撑106.2%MVIC）。局限性：研究之间受试者背景、练习技术和方法学方法存在差异，最明显的是用于获得MVIC的不同姿势，这可能对臀肌激活的标准化水平产生显著影响。
本综述的结果表明了各种髋关节伸展体重练习所产生的臀大肌兴奋情况，这可能有助于从业者在制定训练计划时做出练习选择决策。
