Combo moves, Bosu Balls, & What Makes a quality Hypertrophy Exercise

It doesn't take much looking around on social media fitness accounts to see people lifting on bosu balls, combo exercises, and banding their knees for every glute exercise. Are these quality hypertrophy exercises though? Do they have a place in your training, and if so how?...

I have learned that people can become very religious about certain influencers they follow, as well as certain exercises and ways of training. i'm here to only point to what the research, experience, and the anatomy in movement show. If you are a busy mom like me, I don't have time to waste in the gym. I love training but I want it to be as optimal as possible. That will make exercise selection very important when we want results and have specific goals.   

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Studies mentioned in podcast... 

-Anderson and Behm. (2004) Maintenance of EMG activity and loss of force output with instability. J Strength Cond Res

-Koshida et al. (2008) Muscular outputs during dynamic bench press under stable versus unstable conditions. J Strength Cond Res

- Banding knees for hip extension, N1 Study Click HERE
- Abduction for lower glutes - glute max - Study Click HERE