{"id":7641,"date":"2026-02-23T19:20:57","date_gmt":"2026-02-23T16:20:57","guid":{"rendered":"https:\/\/healthfittraining.com\/?p=7641"},"modified":"2026-02-23T20:00:48","modified_gmt":"2026-02-23T17:00:48","slug":"glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7","status":"publish","type":"post","link":"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/","title":{"rendered":"Glute Lab: \u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03a4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b3\u03b9\u03b1 \u0393\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 &amp; \u0386\u03bd\u03c4\u03c1\u03b5\u03c2"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" 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href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%A0%CE%AF%CE%BD%CE%B1%CE%BA%CE%B1%CF%82-%CE%A0%CE%B5%CF%81%CE%B9%CE%B5%CF%87%CE%BF%CE%BC%CE%AD%CE%BD%CF%89%CE%BD\" >\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%95%CE%B9%CF%83%CE%B1%CE%B3%CF%89%CE%B3%CE%AE-%E2%80%93-%CE%A4%CE%B9-%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9-%CF%84%CE%BF-Glute-Lab\" >\u0395\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae \u2013 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf Glute Lab<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%A0%CE%BF%CE%B9%CE%BF%CF%82-%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9-%CE%BF-Bret-Contreras-%CE%BA%CE%B1%CE%B9-%CE%B3%CE%B9%CE%B1%CF%84%CE%AF-%CE%B8%CE%B5%CF%89%CF%81%CE%B5%CE%AF%CF%84%CE%B1%CE%B9-%CE%B7-%CE%BA%CE%BF%CF%81%CF%85%CF%86%CE%B1%CE%AF%CE%B1-%CE%B1%CF%85%CE%B8%CE%B5%CE%BD%CF%84%CE%AF%CE%B1-%CF%83%CF%84%CE%BF%CF%85%CF%82-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82\" >\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf Bret Contreras \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03b1\u03c5\u03b8\u03b5\u03bd\u03c4\u03af\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%97-%CE%B1%CE%BD%CE%B1%CF%84%CE%BF%CE%BC%CE%AF%CE%B1-%CF%84%CF%89%CE%BD-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9-%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%BF%CE%AF\" >\u0397 \u03b1\u03bd\u03b1\u03c4\u03bf\u03bc\u03af\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: \u0393\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03af<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%A4%CE%B1-%CE%BF%CF%86%CE%AD%CE%BB%CE%B7-%CF%84%CE%B7%CF%82-%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%CE%B3%CE%B9%CE%B1-%CE%B3%CF%85%CE%BD%CE%B1%CE%AF%CE%BA%CE%B5%CF%82-%E2%80%93-%CE%A4%CE%B9-%CE%BB%CE%AD%CE%B5%CE%B9-%CE%B7-%CE%B5%CF%80%CE%B9%CF%83%CF%84%CE%AE%CE%BC%CE%B7\" >\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u2013 \u03a4\u03b9 \u03bb\u03ad\u03b5\u03b9 \u03b7 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82-%CE%B1%CE%BD%CF%84%CE%AF%CF%83%CF%84%CE%B1%CF%83%CE%B7%CF%82-%CE%BA%CE%B1%CE%B9-%CE%B5%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%AF%CE%B7%CF%83%CE%B7-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%CE%A4%CE%B1-%CE%B4%CE%B5%CE%B4%CE%BF%CE%BC%CE%AD%CE%BD%CE%B1-%CE%B1%CF%80%CF%8C-%CF%84%CE%B9%CF%82-%CE%AD%CF%81%CE%B5%CF%85%CE%BD%CE%B5%CF%82\" >\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: \u03a4\u03b1 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%97-%CE%B8%CE%B5%CF%89%CF%81%CE%AF%CE%B1-%CF%84%CE%BF%CF%85-Force-Vector-%CE%BA%CE%B1%CE%B9-%CE%B7-%CE%BC%CE%B5%CF%84%CE%B1%CF%86%CE%BF%CF%81%CE%AC-%CF%83%CE%B5-%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE-%CE%B1%CF%80%CF%8C%CE%B4%CE%BF%CF%83%CE%B7\" >\u0397 \u03b8\u03b5\u03c9\u03c1\u03af\u03b1 \u03c4\u03bf\u03c5 Force Vector \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%A0%CF%8E%CF%82-%CE%B4%CE%BF%CE%BC%CE%B5%CE%AF%CF%84%CE%B1%CE%B9-%CE%B7-%CE%B5%CE%B2%CE%B4%CE%BF%CE%BC%CE%B1%CE%B4%CE%B9%CE%B1%CE%AF%CE%B1-%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%E2%80%93-Rule-of-Thirds\" >\u03a0\u03ce\u03c2 \u03b4\u03bf\u03bc\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u2013 Rule of Thirds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CF%84%CE%BF-Glute-Lab-%CE%B1%CF%80%CE%B5%CF%85%CE%B8%CF%8D%CE%BD%CE%B5%CF%84%CE%B1%CE%B9-%CE%BA%CE%B1%CE%B9-%CF%83%CE%B5-%CE%AC%CE%BD%CF%84%CF%81%CE%B5%CF%82\" >\u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03bf Glute Lab \u03b1\u03c0\u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/healthfittraining.com\/en\/glute-lab-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ac-%cf%84%ce%b5%ce%ba%ce%bc%ce%b7%cf%81%ce%b9%cf%89%ce%bc%ce%ad%ce%bd%ce%b7-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7\/#%CE%A3%CF%85%CE%BC%CF%80%CE%AD%CF%81%CE%B1%CF%83%CE%BC%CE%B1\" >\u03a3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%AF%CE%BD%CE%B1%CE%BA%CE%B1%CF%82-%CE%A0%CE%B5%CF%81%CE%B9%CE%B5%CF%87%CE%BF%CE%BC%CE%AD%CE%BD%CF%89%CE%BD\"><\/span><strong>\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0395\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae \u2013 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf Glute Lab <a href=\"https:\/\/healthfittraining.com\/group-training\/\">(semi personal training)<\/a><\/li>\n\n\n\n<li>\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf Bret Contreras \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03b1\u03c5\u03b8\u03b5\u03bd\u03c4\u03af\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/li>\n\n\n\n<li>\u0397 \u03b1\u03bd\u03b1\u03c4\u03bf\u03bc\u03af\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: \u0393\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03af<\/li>\n\n\n\n<li>\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u2013 \u03a4\u03b9 \u03bb\u03ad\u03b5\u03b9 \u03b7 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7<\/li>\n\n\n\n<li>\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: \u03a4\u03b1 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2<\/li>\n\n\n\n<li>Hip Thrust vs Squat: \u03a4\u03b9 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c4\u03bf\u03c5 Contreras<\/li>\n\n\n\n<li>Hip Thrust vs Squat: \u03a5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03bc\u03b5 MRI \u2014 \u0397 \u03c0\u03b9\u03bf \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1<\/li>\n\n\n\n<li>\u0397 \u03b8\u03b5\u03c9\u03c1\u03af\u03b1 \u03c4\u03bf\u03c5 Force Vector \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7<\/li>\n\n\n\n<li>\u03a0\u03ce\u03c2 \u03b4\u03bf\u03bc\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u2013 Rule of Thirds<\/li>\n\n\n\n<li>\u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03bf Glute Lab \u03b1\u03c0\u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2<\/li>\n\n\n\n<li>\u03a3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%95%CE%B9%CF%83%CE%B1%CE%B3%CF%89%CE%B3%CE%AE-%E2%80%93-%CE%A4%CE%B9-%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9-%CF%84%CE%BF-Glute-Lab\"><\/span><strong>\u0395\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae \u2013 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf Glute Lab<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf Glute Lab(<a href=\"https:\/\/healthfittraining.com\/group-training\/\">semi personal training<\/a>, <a href=\"https:\/\/healthfittraining.com\/personal-training\/\">personal training<\/a>) \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 , \u03b5\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03bc\u03ad\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 Bret Contreras, PhD. \u0391\u03c0\u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03bf\u03c5\u03bd \u03b9\u03c3\u03c7\u03c5\u03c1\u03bf\u03cd\u03c2, \u03ba\u03b1\u03bb\u03bf\u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7, \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u0394\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03ad\u03bc\u03b2\u03b1\u03c3\u03b7: \u03b7 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c0\u03cc\u03bd\u03bf\u03c5, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1.[1][2][3][4]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03bf\u03b3\u03bd\u03c9\u03c3\u03af\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ad\u03ba\u03c5\u03c8\u03b5 \u03b1\u03c0\u03cc \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b5\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 Contreras \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03c3\u03c5\u03bd\u03b5\u03c1\u03b3\u03b1\u03c4\u03ce\u03bd \u03c4\u03bf\u03c5, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c3\u03af\u03b5\u03c5\u03c3\u03b1\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 peer-reviewed \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd.[5][6][7]<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"686\" height=\"386\" src=\"https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/02\/the-glute-guy-1.jpeg\" alt=\"Healthfit Training Studio\" class=\"wp-image-7643\" srcset=\"https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/02\/the-glute-guy-1.jpeg 686w, https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/02\/the-glute-guy-1-300x169.jpeg 300w\" sizes=\"auto, (max-width: 686px) 100vw, 686px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%BF%CF%82-%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9-%CE%BF-Bret-Contreras-%CE%BA%CE%B1%CE%B9-%CE%B3%CE%B9%CE%B1%CF%84%CE%AF-%CE%B8%CE%B5%CF%89%CF%81%CE%B5%CE%AF%CF%84%CE%B1%CE%B9-%CE%B7-%CE%BA%CE%BF%CF%81%CF%85%CF%86%CE%B1%CE%AF%CE%B1-%CE%B1%CF%85%CE%B8%CE%B5%CE%BD%CF%84%CE%AF%CE%B1-%CF%83%CF%84%CE%BF%CF%85%CF%82-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82\"><\/span><strong>\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf Bret Contreras \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03b1\u03c5\u03b8\u03b5\u03bd\u03c4\u03af\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f Dr. Bret Contreras, PhD, CSCS, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03bd\u03c9\u03c3\u03c4\u03cc\u03c2 \u03b4\u03b9\u03b5\u03b8\u03bd\u03ce\u03c2 \u03c9\u03c2 &#8220;The Glute Guy&#8221; \u2014 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03c0\u03c1\u03bf\u03b2\u03b5\u03b2\u03bb\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c0\u03b1\u03b3\u03ba\u03bf\u03c3\u03bc\u03af\u03c9\u03c2. \u039f\u03bb\u03bf\u03ba\u03bb\u03ae\u03c1\u03c9\u03c3\u03b5 \u03c4\u03bf \u03b4\u03b9\u03b4\u03b1\u03ba\u03c4\u03bf\u03c1\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03c3\u03c4\u03bf Sport Performance Research Institute New Zealand (Auckland University of Technology) \u03ba\u03b1\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03c3\u03b5\u03b9 \u03c0\u03bf\u03bb\u03c5\u03ac\u03c1\u03b9\u03b8\u03bc\u03b5\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03b9\u03ba\u03ac \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 <em>Journal of Applied Biomechanics<\/em>, <em>Journal of Strength and Conditioning Research<\/em> \u03ba\u03b1\u03b9 <em>PeerJ<\/em>.[6][7][8][9][10][5]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f Contreras \u03b5\u03b9\u03c3\u03ae\u03b3\u03b1\u03b3\u03b5 \u03c4\u03bf barbell hip thrust \u03c9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf mainstream strength training \u03ba\u03b1\u03b9 \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03af\u03c9\u03c3\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5 \u03bc\u03ad\u03c3\u03c9 \u03c3\u03b5\u03b9\u03c1\u03ac\u03c2 \u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03bf\u03bc\u03c5\u03bf\u03b3\u03c1\u03b1\u03c6\u03b9\u03ba\u03ce\u03bd (EMG) \u03b5\u03c1\u03b5\u03c5\u03bd\u03ce\u03bd. \u039f\u03b9 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03c3\u03b5\u03b9 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc 600 \u03b1\u03bd\u03b1\u03c6\u03bf\u03c1\u03ad\u03c2 (citations) \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1, \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ae \u03c3\u03c4\u03bf \u03c0\u03b5\u03b4\u03af\u03bf \u03c4\u03bf\u03c5 glute training. \u03a0\u03ad\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03ba\u03b1\u03b4\u03b7\u03bc\u03b1\u03ca\u03ba\u03ae \u03c4\u03bf\u03c5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, \u03ad\u03c7\u03b5\u03b9 \u03b3\u03c1\u03ac\u03c8\u03b5\u03b9 \u03c4\u03bf \u03b2\u03b9\u03b2\u03bb\u03af\u03bf <em>Glute Lab: The Art and Science of Strength and Physique Training<\/em>, \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c0\u03bb\u03ad\u03bf\u03bd \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03b1\u03bd\u03b1\u03c6\u03bf\u03c1\u03ac\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2 \u03c0\u03b1\u03b3\u03ba\u03bf\u03c3\u03bc\u03af\u03c9\u03c2.[7][2][6][1]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%97-%CE%B1%CE%BD%CE%B1%CF%84%CE%BF%CE%BC%CE%AF%CE%B1-%CF%84%CF%89%CE%BD-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9-%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%BF%CE%AF\"><\/span><strong>\u0397 \u03b1\u03bd\u03b1\u03c4\u03bf\u03bc\u03af\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: \u0393\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03af<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"680\" height=\"385\" src=\"https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/02\/Glute-complex-anatomy.png\" alt=\"Healthfit Training Studio\" class=\"wp-image-7644\" srcset=\"https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/02\/Glute-complex-anatomy.png 680w, https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/02\/Glute-complex-anatomy-300x170.png 300w\" sizes=\"auto, (max-width: 680px) 100vw, 680px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03c1\u03b5\u03b9\u03c2 \u03bc\u03cd\u03b5\u03c2: \u03c4\u03bf\u03bd <strong>gluteus maximus<\/strong> (\u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c2), \u03c4\u03bf\u03bd <strong>gluteus medius<\/strong> (\u03bc\u03ad\u03c3\u03bf\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c2) \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd <strong>gluteus minimus<\/strong> (\u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c2). \u039f gluteus maximus \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03cd\u03c1\u03b9\u03bf\u03c2 \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5, \u03b5\u03bd\u03ce \u03bf gluteus medius \u03ba\u03b1\u03b9 minimus \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03c9\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03bc\u03bf\u03bd\u03bf\u03c0\u03bf\u03b4\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7.[4][11]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7 Mayo Clinic, \u03bf gluteus maximus \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03c3\u03c4\u03b7 \u03b2\u03ac\u03b4\u03b9\u03c3\u03b7, \u03c3\u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03c6\u03bf\u03c1\u03c4\u03af\u03c9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03bb\u03b7. \u0397 \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03ae \u03b1\u03b4\u03c5\u03bd\u03b1\u03bc\u03af\u03b1 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c5\u03c3\u03c7\u03b5\u03c4\u03b9\u03c3\u03c4\u03b5\u03af \u03bc\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf, \u03c0\u03b1\u03b8\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03b5\u03c0\u03b9\u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03b4\u03bf\u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03b1\u03c2 \u03ac\u03c1\u03b8\u03c1\u03c9\u03c3\u03b7\u03c2, \u03c0\u03c5\u03b5\u03bb\u03b9\u03ba\u03ae \u03b1\u03c3\u03c4\u03ac\u03b8\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd \u03c3\u03b5 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9 \u03b9\u03c3\u03c7\u03af\u03bf.[12][11][13]<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B1-%CE%BF%CF%86%CE%AD%CE%BB%CE%B7-%CF%84%CE%B7%CF%82-%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%CE%B3%CE%B9%CE%B1-%CE%B3%CF%85%CE%BD%CE%B1%CE%AF%CE%BA%CE%B5%CF%82-%E2%80%93-%CE%A4%CE%B9-%CE%BB%CE%AD%CE%B5%CE%B9-%CE%B7-%CE%B5%CF%80%CE%B9%CF%83%CF%84%CE%AE%CE%BC%CE%B7\"><\/span><strong>\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u2013 \u03a4\u03b9 \u03bb\u03ad\u03b5\u03b9 \u03b7 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd  \u03b4\u03b5\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03cc\u03bd\u03bf \u03c4\u03b7\u03bd \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae. \u03a4\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03bf\u03cd \u03c0\u03cc\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03b8\u03b7\u03ba\u03b5 \u03c3\u03c4\u03bf <em>Nature Scientific Reports<\/em> (2024) \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 6 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 &#8220;gluteal control training&#8221; \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b1\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03bc\u03b5\u03af\u03c9\u03c3\u03b1\u03bd \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03b1\u03bd\u03b9\u03c3\u03bf\u03c3\u03ba\u03b5\u03bb\u03af\u03b1, \u03c4\u03bf\u03bd \u03c0\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03c5\u03c3\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c3\u03b5 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf(<a href=\"https:\/\/healthfittraining.com\/personal-training\/\">personal training nea smirni<\/a> , <a href=\"https:\/\/healthfittraining.com\/group-training\/\">semi personal training nea smirni).<\/a> \u039e\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ae \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 (2024) \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03bc\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf \u03b4\u03b9\u03b1\u03c0\u03af\u03c3\u03c4\u03c9\u03c3\u03b5 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03cd\u03b1\u03b6\u03b1\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c5\u03c0\u03b5\u03c1\u03c4\u03b5\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03c3\u03b5 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c0\u03cc\u03bd\u03bf\u03c5, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03c0\u03bb\u03ae \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03bf\u03c3\u03c6\u03cd\u03bf\u03c2. \u03a0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b7 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 (2026) \u03b5\u03c0\u03b9\u03b2\u03b5\u03b2\u03b1\u03af\u03c9\u03c3\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03bf\u03c3\u03c6\u03cd\u03bf\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c4\u03b5\u03c1\u03b5\u03af \u03c4\u03b7\u03c2 \u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2.[14][15][16][4]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b6\u03c9\u03ae<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0399\u03c3\u03c7\u03c5\u03c1\u03bf\u03af \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 \u03b2\u03ac\u03b4\u03b9\u03c3\u03b7\u03c2, \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae, \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bd\u03b5\u03b2\u03bf\u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03ba\u03b1\u03bb\u03bf\u03c0\u03b1\u03c4\u03b9\u03ce\u03bd, \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c6\u03bf\u03c1\u03c4\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03bc\u03ad\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7\u03c2 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1\u03c2. \u0397 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03c1\u03af\u03c3\u03ba\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2.[17][12]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af, \u03c9\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7, \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u0397 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03bd\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5.[17]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u2014 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u2014 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c5\u03c3\u03c7\u03b5\u03c4\u03b9\u03c3\u03c4\u03b5\u03af \u03bc\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2, \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c3\u03c5\u03bc\u03c0\u03c4\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd PMS \u03ba\u03b1\u03b9 \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03b5\u03bc\u03bc\u03b7\u03bd\u03bf\u03c0\u03b1\u03c5\u03c3\u03b9\u03b1\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b5\u03bc\u03bc\u03b7\u03bd\u03bf\u03c0\u03b1\u03c5\u03c3\u03b9\u03b1\u03ba\u03ae \u03c6\u03ac\u03c3\u03b7.[12][17]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039f\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b5\u03c4\u03b5\u03bc\u03bc\u03b7\u03bd\u03bf\u03c0\u03b1\u03c5\u03c3\u03b9\u03b1\u03ba\u03ad\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2. \u039c\u03b5\u03c4\u03b1-\u03b1\u03bd\u03ac\u03bb\u03c5\u03c3\u03b7 (2025) \u03b5\u03c0\u03b9\u03b2\u03b5\u03b2\u03b1\u03af\u03c9\u03c3\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae\u03c2 \u03c0\u03b1\u03c1\u03ad\u03bc\u03b2\u03b1\u03c3\u03b7\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1, \u03b9\u03b4\u03af\u03c9\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c7\u03ad\u03bd\u03b1 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03bb\u03b7.[18][19]<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82-%CE%B1%CE%BD%CF%84%CE%AF%CF%83%CF%84%CE%B1%CF%83%CE%B7%CF%82-%CE%BA%CE%B1%CE%B9-%CE%B5%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%AF%CE%B7%CF%83%CE%B7-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%CE%A4%CE%B1-%CE%B4%CE%B5%CE%B4%CE%BF%CE%BC%CE%AD%CE%BD%CE%B1-%CE%B1%CF%80%CF%8C-%CF%84%CE%B9%CF%82-%CE%AD%CF%81%CE%B5%CF%85%CE%BD%CE%B5%CF%82\"><\/span><strong>\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: \u03a4\u03b1 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03b9\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03c3\u03ba\u03cc\u03c0\u03b7\u03c3\u03b7 16 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd (Neto et al., 2020) \u03b1\u03be\u03b9\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03bf\u03bc\u03c5\u03bf\u03b3\u03c1\u03b1\u03c6\u03b9\u03ba\u03ae (EMG) \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 gluteus maximus \u03c3\u03b5 24 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf. \u03a4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c4\u03ac\u03c3\u03c3\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7\u03c2 \u03b5\u03b8\u03b5\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b9\u03c3\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ae\u03c2 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7\u03c2 (%MVIC):[20]<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\u039a\u03b1\u03c4\u03ac\u03c4\u03b1\u03be\u03b7<\/td><td>\u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/td><td>\u039c\u03ad\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (%MVIC)<\/td><td>\u039a\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03b9\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7<\/td><\/tr><tr><td>1<\/td><td>Step-Up (\u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2)<\/td><td>125%<\/td><td>\u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>2<\/td><td>Hip Thrust (\u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2)<\/td><td>75%<\/td><td>\u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>3<\/td><td>Belt Squat<\/td><td>71%<\/td><td>\u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>4<\/td><td>Split Squat<\/td><td>70%<\/td><td>\u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>5<\/td><td>Lunges (\u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2)<\/td><td>67%<\/td><td>\u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>6<\/td><td>Modified Single-Leg Squat<\/td><td>66%<\/td><td>\u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>7<\/td><td>Deadlift (\u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2)<\/td><td>61%<\/td><td>\u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>8<\/td><td>Back Squat (\u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2)<\/td><td>53%<\/td><td>\u03a5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><tr><td>9<\/td><td>Front Squat<\/td><td>41%<\/td><td>\u03a5\u03c8\u03b7\u03bb\u03ae[20]<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac, 16 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03ad\u03c4\u03c5\u03c7\u03b1\u03bd &#8220;\u03c0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae&#8221; \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (&gt;60% MVIC), \u03c5\u03c0\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03ce\u03b4\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd.[20]<\/p>\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hip Thrust vs Squat: \u03a4\u03b9 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c4\u03bf\u03c5 Contreras<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039c\u03b5\u03bb\u03ad\u03c4\u03b7 EMG: Hip Thrust vs Back Squat (Contreras et al., 2015)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7-\u03c3\u03c4\u03b1\u03b8\u03bc\u03cc \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03b8\u03b7\u03ba\u03b5 \u03c3\u03c4\u03bf <em>Journal of Applied Biomechanics<\/em>, 13 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b1\u03bd hip thrust \u03ba\u03b1\u03b9 back squat \u03bc\u03b5 \u03b5\u03ba\u03c4\u03b9\u03bc\u03ce\u03bc\u03b5\u03bd\u03bf 10RM. \u03a4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 EMG \u03ae\u03c4\u03b1\u03bd \u03b5\u03bd\u03c4\u03c5\u03c0\u03c9\u03c3\u03b9\u03b1\u03ba\u03ac:[6]<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\u039c\u03c5\u03ca\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae<\/td><td>Hip Thrust (\u03bc\u03ad\u03c3\u03bf %)<\/td><td>Back Squat (\u03bc\u03ad\u03c3\u03bf %)<\/td><td>Hip Thrust (peak %)<\/td><td>Back Squat (peak %)<\/td><\/tr><tr><td>\u0386\u03bd\u03c9 Gluteus Maximus<\/td><td>69.5%<\/td><td>29.4%<\/td><td>172%<\/td><td>84.9%<\/td><\/tr><tr><td>\u039a\u03ac\u03c4\u03c9 Gluteus Maximus<\/td><td>86.8%<\/td><td>45.4%<\/td><td>216%<\/td><td>130%<\/td><\/tr><tr><td>Biceps Femoris<\/td><td>40.8%<\/td><td>14.9%<\/td><td>86.9%<\/td><td>37.5%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf barbell hip thrust \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b5 \u03c4\u03bf\u03bd gluteus maximus \u03c3\u03b5 <strong>\u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc<\/strong> \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf back squat, \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03bf \u03ac\u03bd\u03c9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c4\u03bc\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03bc\u03c5\u03cc\u03c2. \u0397 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03b1\u03c5\u03c4\u03ae \u03ad\u03c7\u03b5\u03b9 \u03bb\u03ac\u03b2\u03b5\u03b9 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc 157 \u03b1\u03bd\u03b1\u03c6\u03bf\u03c1\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b8\u03b5\u03bc\u03ad\u03bb\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03bf\u03c5 glute training.[21][6]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u03a3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd Hip Thrust (Contreras et al., 2016)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03c4\u03b7 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03b7 EMG \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 (2016), \u03bf Contreras \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03bd\u03b5 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 hip thrust: traditional barbell, band \u03ba\u03b1\u03b9 American hip thrust. \u03a4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ad\u03b4\u03b5\u03b9\u03be\u03b1\u03bd:[5]<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a4\u03bf <strong>traditional barbell hip thrust<\/strong> \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<\/li>\n\n\n\n<li>\u0397 &#8220;American&#8221; \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae (\u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c5\u03c0\u03b5\u03c1\u03ad\u03ba\u03c4\u03b1\u03c3\u03b7 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5) \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf <strong>\u03ac\u03bd\u03c9 \u03c4\u03bc\u03ae\u03bc\u03b1<\/strong> \u03c4\u03bf\u03c5 gluteus maximus (~90% MVIC)<\/li>\n\n\n\n<li>\u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf (band) \u03c0\u03ad\u03c4\u03c5\u03c7\u03b5 \u03c0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (~64-79% MVIC)[5]<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u03a3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c4\u03cd\u03c0\u03c9\u03bd squat (Contreras et al., 2016)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03b5 \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ae \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2 parallel, full back squat \u03ba\u03b1\u03b9 front squat \u03c3\u03b5 13 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03b4\u03b5\u03bd \u03b2\u03c1\u03ad\u03b8\u03b7\u03ba\u03b1\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ad\u03c2 \u03c3\u03c4\u03b7\u03bd EMG \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 gluteus maximus \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c4\u03c1\u03b9\u03ce\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd squat. \u0391\u03c5\u03c4\u03cc \u03c5\u03c0\u03bf\u03b4\u03b7\u03bb\u03ce\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2 squat \u03b4\u03b5\u03bd \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03b9 \u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c4\u03bf hip thrust.[20]<\/p>\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hip Thrust vs Squat: \u03a5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03bc\u03b5 MRI \u2014 \u0397 \u03c0\u03b9\u03bf \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b5\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03b8\u03b7\u03ba\u03b5 \u03c3\u03c4\u03bf <em>Frontiers in Physiology<\/em> (Plotkin et al., 2023), \u03bc\u03b5 \u03c4\u03bf\u03bd Bret Contreras \u03c9\u03c2 \u03c3\u03c5\u03bd-\u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ae. \u0397 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03b5\u03be\u03ad\u03c4\u03b1\u03c3\u03b5 <strong>9 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2<\/strong> \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 (hip thrust vs back squat, \u03af\u03c3\u03bf volume) \u03c3\u03b5 34 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2, \u03bc\u03b5\u03c4\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03bc\u03b5 <strong>MRI<\/strong> \u2014 \u03b7 \u03c0\u03b9\u03bf \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03b7 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2.[22][23]<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"glute lab\" width=\"563\" height=\"1000\" src=\"https:\/\/www.youtube.com\/embed\/w5CC5MrM1i0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u039a\u03cd\u03c1\u03b9\u03b1 \u03b5\u03c5\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: \u03a0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7<\/strong> \u03c3\u03c4\u03bf \u03ac\u03bd\u03c9, \u03bc\u03ad\u03c3\u03bf \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03c4\u03bc\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5 gluteus maximus \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2[22]<\/li>\n\n\n\n<li><strong>\u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 &amp; \u03c0\u03c1\u03bf\u03c3\u03b1\u03b3\u03c9\u03b3\u03bf\u03af<\/strong>: \u03a3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03bf\u03bc\u03ac\u03b4\u03b1 squat[22]<\/li>\n\n\n\n<li><strong>Hip thrust 3RM<\/strong>: \u0397 \u03bf\u03bc\u03ac\u03b4\u03b1 HT \u03b1\u03cd\u03be\u03b7\u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac +52.7 kg vs +26.9 kg \u03c3\u03c4\u03b7\u03bd \u03bf\u03bc\u03ac\u03b4\u03b1 SQ[22]<\/li>\n\n\n\n<li><strong>Deadlift transfer<\/strong>: \u03a0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 (~9.2 kg) \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2[22]<\/li>\n\n\n\n<li><strong>EMG vs \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1<\/strong>: \u03a0\u03b1\u03c1\u03cc\u03c4\u03b9 \u03bf\u03b9 \u03c4\u03b9\u03bc\u03ad\u03c2 EMG \u03ae\u03c4\u03b1\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf hip thrust, \u03b1\u03c5\u03c4\u03cc <strong>\u03b4\u03b5\u03bd \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03c3\u03c4\u03b7\u03ba\u03b5<\/strong> \u03c3\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd[22]<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf hip thrust \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf squat \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03c4\u03bf hip thrust \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf <strong>&#8220;\u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03b5\u03b9\u03b4\u03b9\u03ba\u03cc&#8221;<\/strong> (\u03b4\u03b5\u03bd \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2), \u03b5\u03bd\u03ce \u03c4\u03bf squat \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c0\u03b9\u03bf \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd. \u0391\u03c5\u03c4\u03ae \u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c5\u03c0\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03af\u03b6\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03bf\u03be\u03b5\u03af\u03b1 EMG \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03bf\u03c2 \u03b4\u03b5\u03af\u03ba\u03c4\u03b7\u03c2 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1\u03c2.[23][24][22]<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%97-%CE%B8%CE%B5%CF%89%CF%81%CE%AF%CE%B1-%CF%84%CE%BF%CF%85-Force-Vector-%CE%BA%CE%B1%CE%B9-%CE%B7-%CE%BC%CE%B5%CF%84%CE%B1%CF%86%CE%BF%CF%81%CE%AC-%CF%83%CE%B5-%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE-%CE%B1%CF%80%CF%8C%CE%B4%CE%BF%CF%83%CE%B7\"><\/span><strong>\u0397 \u03b8\u03b5\u03c9\u03c1\u03af\u03b1 \u03c4\u03bf\u03c5 Force Vector \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f Contreras \u03b1\u03bd\u03ad\u03c0\u03c4\u03c5\u03be\u03b5 \u03c4\u03b7 <strong>\u03b8\u03b5\u03c9\u03c1\u03af\u03b1 \u03c4\u03bf\u03c5 force vector<\/strong>, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bf\u03c1\u03b9\u03b6\u03cc\u03bd\u03c4\u03b9\u03bf \u03b4\u03b9\u03ac\u03bd\u03c5\u03c3\u03bc\u03b1 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 (horizontal vector), \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf hip thrust, \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bf\u03c1\u03b9\u03b6\u03cc\u03bd\u03c4\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7 (sprint, \u03bf\u03c1\u03b9\u03b6\u03cc\u03bd\u03c4\u03b9\u03bf \u03ac\u03bb\u03bc\u03b1).[7]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039c\u03b5\u03bb\u03ad\u03c4\u03b7 RCT: Hip Thrust vs Front Squat \u03c3\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 (Contreras et al., 2017)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03b5 \u03c4\u03c5\u03c7\u03b1\u03b9\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 (RCT) 6 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03c3\u03b5 \u03b5\u03c6\u03ae\u03b2\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2, \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03bf <em>Journal of Strength and Conditioning Research<\/em> (205+ citations), \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ae\u03c4\u03b1\u03bd:[7]<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\u039c\u03b5\u03c4\u03b1\u03b2\u03bb\u03b7\u03c4\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2<\/td><td>\u03a0\u03bf\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c5\u03c0\u03b5\u03c1\u03c4\u03b5\u03c1\u03b5\u03af<\/td><\/tr><tr><td>10m &amp; 20m sprint<\/td><td>Hip Thrust (\u03b4\u03c5\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03b1\u03bd\u03ce\u03c4\u03b5\u03c1\u03bf)[7]<\/td><\/tr><tr><td>\u039a\u03ac\u03b8\u03b5\u03c4\u03bf \u03ac\u03bb\u03bc\u03b1<\/td><td>Front Squat (\u03b4\u03c5\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03b1\u03bd\u03ce\u03c4\u03b5\u03c1\u03bf)[7]<\/td><\/tr><tr><td>\u039f\u03c1\u03b9\u03b6\u03cc\u03bd\u03c4\u03b9\u03bf \u03ac\u03bb\u03bc\u03b1<\/td><td>\u039a\u03b1\u03bc\u03af\u03b1 \u03c3\u03b1\u03c6\u03ae\u03c2 \u03c5\u03c0\u03b5\u03c1\u03bf\u03c7\u03ae[7]<\/td><\/tr><tr><td>\u0399\u03c3\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 (midthigh pull)<\/td><td>Hip Thrust (\u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03b1\u03bd\u03ce\u03c4\u03b5\u03c1\u03bf)[7]<\/td><\/tr><tr><td>Front Squat 3RM<\/td><td>Front Squat[7]<\/td><\/tr><tr><td>Hip Thrust 3RM<\/td><td>Hip Thrust[7]<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b8\u03b5\u03c9\u03c1\u03af\u03b1 force vector: <strong>\u03c4\u03bf hip thrust \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c4\u03bf\u03c5\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5\u03c2 sprint (\u03bf\u03c1\u03b9\u03b6\u03cc\u03bd\u03c4\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7)<\/strong>, \u03b5\u03bd\u03ce \u03c4\u03bf front squat \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c4\u03bf \u03ba\u03ac\u03b8\u03b5\u03c4\u03bf \u03ac\u03bb\u03bc\u03b1 (\u03ba\u03ac\u03b8\u03b5\u03c4\u03b7 \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7). \u0391\u03c5\u03c4\u03cc \u03c5\u03c0\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03bf\u03cd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd vectors \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd.[7]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82-%CE%B4%CE%BF%CE%BC%CE%B5%CE%AF%CF%84%CE%B1%CE%B9-%CE%B7-%CE%B5%CE%B2%CE%B4%CE%BF%CE%BC%CE%B1%CE%B4%CE%B9%CE%B1%CE%AF%CE%B1-%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7-%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD-%E2%80%93-Rule-of-Thirds\"><\/span><strong>\u03a0\u03ce\u03c2 \u03b4\u03bf\u03bc\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u2013 Rule of Thirds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f Contreras \u03b1\u03bd\u03ad\u03c0\u03c4\u03c5\u03be\u03b5 \u03c4\u03bf \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 <strong>&#8220;Rule of Thirds&#8221;<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03b8\u03b7\u03ba\u03b5 \u03c9\u03c2 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03bf\u03cd \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd NSCA (National Strength and Conditioning Association):[25]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039a\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03a4\u03c1\u03af\u03c4\u03c9\u03bd \u03c3\u03c4\u03b1 Vectors (\u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1\/3 \u03ba\u03ac\u03b8\u03b5\u03c4\u03b5\u03c2 (vertical) \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong>: Squats, split squats, lunges, step-ups \u2014 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd[25]<\/li>\n\n\n\n<li><strong>1\/3 \u03bf\u03c1\u03b9\u03b6\u03cc\u03bd\u03c4\u03b9\u03b5\u03c2 (horizontal) \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong>: Hip thrusts, glute bridges, pull-throughs \u2014 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c3\u03c4\u03bf\u03c7\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 gluteus maximus \u03bc\u03ad\u03c3\u03c9 \u03ad\u03ba\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5[25]<\/li>\n\n\n\n<li><strong>1\/3 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2\/\u03c3\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 (lateral\/rotary) \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong>: Band walks, hip abductions, kickbacks \u2014 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 gluteus medius\/minimus[25]<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039a\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03a4\u03c1\u03af\u03c4\u03c9\u03bd \u03c3\u03c4\u03b9\u03c2 \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 (\u03c6\u03bf\u03c1\u03c4\u03af\u03bf)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1\/3 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/strong> (\u03b2\u03b1\u03c1\u03cd \u03c6\u03bf\u03c1\u03c4\u03af\u03bf): 1-8 reps \u2014 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2[25]<\/li>\n\n\n\n<li><strong>1\/3 \u03bc\u03b5\u03c3\u03b1\u03af\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/strong> (\u03bc\u03ad\u03c4\u03c1\u03b9\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf): 8-15 reps \u2014 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1[25]<\/li>\n\n\n\n<li><strong>1\/3 \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/strong> (\u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c6\u03bf\u03c1\u03c4\u03af\u03bf): 15-30 reps \u2014 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae[25]<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 programming<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd Contreras, \u03b7 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd volume \u03b3\u03b9\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03c5\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <strong>10-25 \u03c3\u03b5\u03c4 \u03b1\u03bd\u03ac \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/strong> \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf, \u03bc\u03b5 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 36-45 \u03c3\u03b5\u03c4 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c7\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1. \u0397 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03c5\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc 2 \u03ad\u03c9\u03c2 6 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bb\u03b7\u03c4\u03ad\u03c2 volume, \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03ac\u03c1\u03c1\u03c9\u03c3\u03b7.[26][25]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CF%84%CE%BF-Glute-Lab-%CE%B1%CF%80%CE%B5%CF%85%CE%B8%CF%8D%CE%BD%CE%B5%CF%84%CE%B1%CE%B9-%CE%BA%CE%B1%CE%B9-%CF%83%CE%B5-%CE%AC%CE%BD%CF%84%CF%81%CE%B5%CF%82\"><\/span><strong>\u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03bf Glute Lab \u03b1\u03c0\u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a0\u03b1\u03c1\u03cc\u03c4\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03c1\u03bf\u03b2\u03ac\u03bb\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 &#8220;\u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1&#8221;, \u03b9\u03c3\u03c7\u03c5\u03c1\u03bf\u03af \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd.[3][11]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c4\u03bf\u03c5 Contreras (2017) \u03c3\u03b5 \u03b5\u03c6\u03ae\u03b2\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 (\u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03ac\u03c1\u03c1\u03b5\u03bd\u03b5\u03c2) \u03b1\u03c0\u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 hip thrust \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5\u03c2 sprint \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u2014 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03c3\u03b5 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03ce\u03b4\u03b5\u03b9\u03c2 \u03b1\u03c1\u03c3\u03b5\u03b9\u03c2 (squat, deadlift), \u03c4\u03b7\u03bd \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c3\u03af\u03b1 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03bf\u03af\u03c1\u03b1\u03c2.[11][3][7]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A3%CF%85%CE%BC%CF%80%CE%AD%CF%81%CE%B1%CF%83%CE%BC%CE%B1\"><\/span><strong>\u03a3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b5\u03bc\u03b2\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf \u03c4\u03bf\u03c5 fitness, \u03bc\u03b5 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b4\u03b5\u03b9\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c3\u03b5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a5\u03b3\u03b5\u03af\u03b1<\/strong>: \u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03bf\u03cd \u03c0\u03cc\u03bd\u03bf\u03c5, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd[15][4][14]<\/li>\n\n\n\n<li><strong>\u0391\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae &amp; \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1<\/strong>: \u03a4\u03cc\u03c3\u03bf hip thrusts \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 squats \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03c5\u03bd \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03cc\u03c4\u03b1\u03bd \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9 \u03af\u03c3\u03bf volume[22]<\/li>\n\n\n\n<li><strong>\u0391\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7<\/strong>: \u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bf\u03c1\u03b9\u03b6\u03cc\u03bd\u03c4\u03b9\u03bf\u03c5 vector (hip thrust) \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd sprint, \u03b5\u03bd\u03ce \u03bf\u03b9 \u03ba\u03ac\u03b8\u03b5\u03c4\u03b5\u03c2 (squat) \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03ac\u03bb\u03bc\u03b1[7]<\/li>\n\n\n\n<li><strong>\u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 &amp; \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1<\/strong>: \u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7\u03c2, \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2[18][17]<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 Glute Lab \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03b9 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2: <strong>\u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c3\u03b5 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ac vectors, progressive overload, \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 volume<\/strong>, \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf, evidence-based \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u2014 \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2.<\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.bretcontreras.store\/products\/glute-lab-the-art-and-science-of-strength-and-physique-training\" target=\"_blank\" rel=\"noopener\">Glute Lab: The Art and Science of Strength and Physique &#8230;<\/a> &#8211; This book contains everything you need to know about building bigger, stronger, leaner, higher-perfo&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/glutelabbook.com\" target=\"_blank\" rel=\"noopener\">Glute Lab: The Art and Science of Strength and Physique &#8230;<\/a> &#8211; You will learn why glute training is important, how your glutes function, the critical role they pla&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.cnn.com\/2025\/05\/29\/health\/glute-strength-chronic-pain-relief-wellness\" target=\"_blank\" rel=\"noopener\">Strong glutes, healthy body: Why your backside matters &#8230;<\/a> &#8211; When your glutes are strong and functioning properly, they help stabilize your pelvis, support your &#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11205821\/\" target=\"_blank\" rel=\"noopener\">Effects of Gluteal Muscle Strengthening Exercise-Based Core &#8230;<\/a> &#8211; by SE Ahn \u00b7 2024 \u00b7 Cited by 14 \u2014 This study aimed to investigate the effects of gluteal muscle stren&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26695353\/\" target=\"_blank\" rel=\"noopener\">A Comparison of Gluteus Maximus, Biceps Femoris, and &#8230;<\/a> &#8211; by B Contreras \u00b7 2016 \u00b7 Cited by 58 \u2014 The purpose of this study was to compare the differences in up&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26214739\/\" target=\"_blank\" rel=\"noopener\">A Comparison of Gluteus Maximus, Biceps Femoris, and &#8230;<\/a> &#8211; by B Contreras \u00b7 2015 \u00b7 Cited by 157 \u2014 There were no significant differences in mean (99.5% vs 110%)&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27253835\/\" target=\"_blank\" rel=\"noopener\">Effects of a Six-Week Hip Thrust vs. Front Squat Resistance &#8230;<\/a> &#8211; by B Contreras \u00b7 2017 \u00b7 Cited by 205 \u2014 The purpose of this study was to compare the effects of 6-wee&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4582950\/\" target=\"_blank\" rel=\"noopener\">A comparison of two gluteus maximus EMG maximum &#8230; &#8211; PMC<\/a> &#8211; by B Contreras \u00b7 2015 \u00b7 Cited by 44 \u2014 Bret Contreras conceived and designed the experiments, perform&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/theprehabguys.com\/the-best-glute-exercises-and-why\/\" target=\"_blank\" rel=\"noopener\">The Best Glute Exercises and Why<\/a> &#8211; In his studies, Contreras demonstrated that the hip thrust activates the gluteus maximus to a greate&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.hubermanlab.com\/episode\/build-ideal-physique-bret-contreras\" target=\"_blank\" rel=\"noopener\">Build Your Ideal Physique | Dr. Bret Contreras<\/a> &#8211; Dr. Bret Contreras shares training strategies for glute growth &#8230; 01:52:06 Exercises to Grow Glutes&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.mayoclinic.org\/medical-professionals\/physical-medicine-rehabilitation\/news\/got-glutes-part-1-the-role-of-the-gluteus-maximus-and-healthy-activation-patterns-in-core-stabilization\/mac-20555692\" target=\"_blank\" rel=\"noopener\">The role of the gluteus maximus and healthy activation &#8230;<\/a> &#8211; Dr. Konidis notes that the gluteus maximus plays an often overlooked but significant role in facilit&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.5vfit.co.uk\/post\/why-strong-glutes-matter-for-women-over-50\" target=\"_blank\" rel=\"noopener\">Why Strong Glutes Matter for Women Over 50<\/a> &#8211; Research shows that people with stronger glutes experience better day-to-day functionality, even whe&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/redrocktherapy.com\/the-importance-of-having-strong-glute-muscles\/\" target=\"_blank\" rel=\"noopener\">The Importance of Having Strong Glute Muscles<\/a> &#8211; 5 Benefits of Strong Glutes \u00b7 1. Posture and Spinal Health \u00b7 2. Joint Stability and Injury Preventio&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41598-024-74348-x\" target=\"_blank\" rel=\"noopener\">Effectiveness of gluteal control training in chronic low back &#8230;<\/a> &#8211; by WH Huang \u00b7 2024 \u00b7 Cited by 5 \u2014 Our gluteal training successfully improved pelvic alignment and le&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4713798\/\" target=\"_blank\" rel=\"noopener\">The effects of gluteus muscle strengthening exercise &#8230; &#8211; PMC<\/a> &#8211; by UC Jeong \u00b7 2015 \u00b7 Cited by 143 \u2014 This study applied hip muscle strengthening exercise and lumbar &#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.cureus.com\/articles\/453834-lumbar-stabilization-and-gluteal-strengthening-exercises-versus-health-education-for-chronic-low-back-pain-a-retrospective-observational-study\" target=\"_blank\" rel=\"noopener\">Lumbar Stabilization and Gluteal Strengthening Exercises &#8230;<\/a> &#8211; Combined gluteus muscle strengthening and lumbar stabilization exercises demonstrated superior thera&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.intentionalmobility.com\/blog\/strengthening-the-glutes-for-women\" target=\"_blank\" rel=\"noopener\">The #1 Game-Changer for Women&#8217;s Weight Loss &#8230;<\/a> &#8211; Because the glutes are such a large muscle group, strengthening them builds more lean muscle mass, w&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12551155\/\" target=\"_blank\" rel=\"noopener\">Effect of combined exercise and nutrition on bone density in &#8230;<\/a> &#8211; by X Li \u00b7 2025 \u00b7 Cited by 2 \u2014 This meta-analysis indicates that combined exercise and nutritional in&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.ginekologiaipoloznictwo.com\/articles\/effectiveness-of-resistance-training-on-bone-mineral-density-in-postmenopausal-women-with-osteoporosis.pdf\" target=\"_blank\" rel=\"noopener\">effectiveness-of-resistance-training-on-bone-mineral- &#8230;<\/a> &#8211; The goal of this study is to assess the evidence for the benefits of weighted exercise on Bone Miner&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\" target=\"_blank\" rel=\"noopener\">Gluteus Maximus Activation during Common Strength &#8230; &#8211; PMC<\/a> &#8211; by WK Neto \u00b7 2020 \u00b7 Cited by 143 \u2014 This systematic review aimed to describe the GMax activation leve&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/ro.ecu.edu.au\/ecuworkspost2013\/1592\/\" target=\"_blank\" rel=\"noopener\">&#8220;A comparison of gluteus maximus, biceps femoris, and &#8230;<\/a> &#8211; by B Contreras \u00b7 2015 \u00b7 Cited by 157 \u2014 Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley,&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10349977\/\" target=\"_blank\" rel=\"noopener\">Hip thrust and back squat training elicit similar gluteus muscle &#8230; &#8211; PMC<\/a> &#8211; We examined how set-volume equated resistance training using either the back squat (SQ) or hip thrus&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1279170\/full\" target=\"_blank\" rel=\"noopener\">Hip thrust and back squat training elicit similar gluteus &#8230;<\/a> &#8211; by DL Plotkin \u00b7 2023 \u00b7 Cited by 15 \u2014 Squat and hip thrust training elicited similar gluteal hypertro&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/mennohenselmans.com\/new-study-hip-thrust-and-back-squat-training-elicit-similar-gluteus-muscle-hypertrophy-and-transfer-similarly-to-the-deadlift\/\" target=\"_blank\" rel=\"noopener\">Hip thrust and back squat training elicit similar gluteus muscle &#8230;<\/a> &#8211; Hip thrusts blew squats out of the water with higher mean EMG levels for all parts of the glutes and&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.nsca.com\/contentassets\/f921c5b3fe4142db964a943d3554b324\/ptq-10.4.4-program-design-considerations-for-optimal-strength-hypertophy-glute-mucsles.pdf\" target=\"_blank\" rel=\"noopener\">Increasing glute strength can likely improve many &#8230;<\/a> &#8211; By programming glute training in the way previously described, the client will be more likely to tra&#8230;<\/li>\n\n\n\n<li><a href=\"https:\/\/performpodcast.com\/bret-contreras-optimize-training-glute-development\/\" target=\"_blank\" rel=\"noopener\">Dr. Bret Contreras: How to Build Bigger Glutes &amp; Legs<\/a> &#8211; We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes,&#8230;<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n<ul class=\"wp-block-latest-posts__list wp-block-latest-posts is-layout-flow wp-block-latest-posts-is-layout-flow\"><li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/healthfittraining.com\/en\/ems-training-adynatisma-leitourgei\/\">EMS Training \u0391\u03b4\u03c5\u03bd\u03ac\u03c4\u03b9\u03c3\u03bc\u03b1: \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03a0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac; | HealthFit<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/healthfittraining.com\/en\/giati-i-proponisi-xekina-apo-axiologisi\/\">\u0393\u03b9\u03b1\u03c4\u03af \u039e\u03b5\u03ba\u03b9\u03bd\u03ac\u03bc\u03b5 \u03b1\u03c0\u03cc \u0391\u03be\u03b9\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b7 \u03a6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u039a\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 | HealthFit<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/healthfittraining.com\/en\/%ce%b3%cf%85%ce%bc%ce%bd%ce%b1%cf%83%cf%84%ce%b7%cf%81%ce%b9%ce%bf-%ce%bd%ce%b5%ce%b1-%cf%83%ce%bc%cf%85%cf%81%ce%bd%ce%b7\/\">\u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf \u039d\u03b5\u03b1 \u03a3\u03bc\u03c5\u03c1\u03bd\u03b7: \u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03b4\u03bf\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bb\u03ad\u03be\u03c9;<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/\">\u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 &#038; \u0386\u03c3\u03ba\u03b7\u03c3\u03b7:<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/healthfittraining.com\/en\/autoanosia-nosimata-askisi-antiflegmonodis\/\">\u0391\u03c5\u03c4\u03bf\u03ac\u03bd\u03bf\u03c3\u03b1 \u039d\u03bf\u03c3\u03ae\u03bc\u03b1\u03c4\u03b1 &amp; \u0386\u03c3\u03ba\u03b7\u03c3\u03b7: \u0391\u03c0\u03cc \u03c4\u03b7 \u03a3\u03b1\u03c1\u03ba\u03bf\u03b5\u03af\u03b4\u03c9\u03c3\u03b7 \u03c9\u03c2 \u03c4\u03bf Hashimoto.<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u0395\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae \u2013 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf Glute Lab \u03a4\u03bf Glute Lab(semi personal training, personal training) \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 , \u03b5\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03bc\u03ad\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 Bret Contreras, PhD. \u0391\u03c0\u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03bf\u03c5\u03bd \u03b9\u03c3\u03c7\u03c5\u03c1\u03bf\u03cd\u03c2, \u03ba\u03b1\u03bb\u03bf\u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7, \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u0394\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9&hellip;<\/p>","protected":false},"author":2,"featured_media":7643,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7641","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1","description-off"],"_links":{"self":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts\/7641","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/comments?post=7641"}],"version-history":[{"count":4,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts\/7641\/revisions"}],"predecessor-version":[{"id":7652,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts\/7641\/revisions\/7652"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/media\/7643"}],"wp:attachment":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/media?parent=7641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/categories?post=7641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/tags?post=7641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}