Contrary to popular belief, having shapely glutes isn’t all about appearance or vanity. Having a strong rear-end not only helps improve posture and athletic performance, and reduce knee and back pain, it can significantly enhance injury prevention as well. Here’s what you need to know about strengthening this essential group.
The posterior musculature of the hip is comprised of three gluteal muscles, commonly known as the glutes, and each one has specific roles so it’s important to target each one.
The primary function of the gluteus maximus is hip extension and it controls the movement for cycling, hopping, jumping, squatting and climbing stairs. The gluteus medius and minimus work together and separately as hip abductors, which means they control the movement of lifting the leg to the side and partial control of hip rotation. These muscles are important to strengthen for walking, ice skating, plyometrics and running.
Because the quadriceps muscle group can often overpower the glutes, you want to make sure the glutes are getting the workout they deserve.
Glute strengthening exercises include: Hip bridges, deadlifts, clam shells, kettlebell swings and lunges.
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