In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, both Doctors of Physical Therapy, discuss the best exercises for strength and growth of the glutes, focusing on recent research comparing EMG muscle activation with actual peak muscle force. They explain why force production is more relevant than EMG for building glute strength and highlight the top exercises for targeting the glutes (gluteus maximus and gluteus medius). The hosts emphasize tailoring exercise selection to individual needs and goals, and share practical tips for both training and rehabilitation from injury of the glutes, including their Jen Health hip program for improving glute mobility and strength. The practical considerations can be so vital for rehabilitation from injuries including knee pain and low back pain.

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What You'll Learn:

02:00 Introduction to the main topic: research on the best exercise for glute growth and strength, and EMG vs. muscle force.

03:34 Discussion of EMG limitations and introduction to the new study comparing EMG to peak muscle force in glute exercises.

04:33 Explanation of gluteus maximus and medius roles, especially glute medius as the "rotator cuff of the hip."

06:26 Description of the study: 14 healthy female soccer players, types of exercises tested, and data collection methods.

08:27 Findings show weak correlation between EMG activity and peak muscle force; EMG is not always a good predictor.

09:37 Discussion of the study's chart showing discrepancies between EMG rankings and actual force production in exercises.

12:22 Takeaways: focus on exercises with highest peak muscle force for strength/hypertrophy; EMG has limitations.

13:03 Listing and discussion of the top five exercises for glute max and glute medius based on peak muscle force.

14:34 Importance of exercise selection based on rehab stage; lower-intensity...

For full show notes and resources visit https://jen.health/podcast/440

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In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom, both Doctors of Physical Therapy chat with neuroscientist Ariel Garten, co-founder of Muse. Together, they explore how brainwave-sensing technology can make meditation more effective, support stress reduction, and improve sleep and pain management. Ariel shares practical tips for building healthy habits, explains the science behind meditation and brain health, and highlights Muse’s research-backed benefits for women’s wellness, including how it can improve sleep quality. The conversation is both empowering and approachable, offering actionable insights for women seeking to enhance their mental and physical well-being through mindful routines and innovative tools that can also help improve sleep.

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What You'll Learn from Ariel:

04:44 Ariel explains brainwaves, how they’re measured, and their significance in understanding brain activity.

06:59 Discussion on how brainwave patterns relate to anxiety, depression, and brain region activity.

09:35 How meditation and technology like Muse can influence brainwaves for better sleep and focus.

11:57 Evidence for meditation’s benefits, optimal durations, and Mayo Clinic...

For full show notes and resources visit https://jen.health/podcast/439

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In this episode of the Optimal Body Podcast, Doctors of Physical Therapy Dr. Jen and Dr. Dom debunk the myth that deep squats are harmful to the knees and discuss their impact on knee health. They trace the misconception to outdated research and review recent studies showing deep squats are generally safe and beneficial for healthy adults, supporting overall knee health. The hosts discuss knee biomechanics, the importance of gradual progression, and individualized modifications. They emphasize that deep squats support functional movement, joint health, and knee health, even for those with knee pain, and encourage listeners to challenge old beliefs and approach squatting with confidence and proper technique.

VivoBarefoot Discount:

Support your feet and ankles with VivoBarefoot shoes—with perfect styles for any occasion! Boost foot health through mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

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What You'll Learn

01:47 Tracing the myth to a 1961 study with questionable methods and its influence on fitness culture.

04:25 Summary of review findings: most studies support deep squat safety for healthy adults, with a few raising minor concerns.

08:02 Highlighting benefits found in research: improved strength, tendon resilience, and functional capacity.

09:54 How knee joint and patellofemoral forces change with squat depth, and why deep squat exercise may not be riskier.

12:31 Anecdote about retraining Dr. Jen’s mom to perform deep squats safely despite osteoarthritis.

13:58 Noting that deep squats are used...

For full show notes and resources visit https://jen.health/podcast/438

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