It is vital for individuals to have strong glutes and incorporate strengthening exercises into training programmes. Strong glute muscles ensure the correct pelvic alignment and can help reduce lower back pain. Also reducing injuries sustained to the hip, knee and ankle joints. Strong glutes aid in balance, improved posture, single leg limb support and reduced back pain when lifting heavy weights.
Anatomy
The gluteal region is an anatomical area located posteriorly to the pelvic bone at the proximal end of the femur. The muscles in this region move the lower limb at the hip joint. The main glute muscles are glute maximus, medius and minus.
Glute Maximus – This muscle is the biggest out of all the glutes. It is the most superficial and makes up most of the shape of the glutes on the body. This muscle helps perform extension and lateral rotation of the hip.
Glute Medius – This muscle lies between the maximus and the minus. Movements such as abduction and medial rotation occur here.
Glute Minus – The minus is the smallest and deepest of the superficial glute muscles. This also helps movements such as abduction and medial rotation. When in movement this muscle helps secure the pelvis, preventing any pelvic drop.
Importance of Glute Strengthening
1. Strong Glutes help prevent injuries – It is so important to have strong glute muscles and muscles surrounding the hip as this will add support to the lower back, knees and ankles. This is due to the alignment of the body being in the correct positioning and reducing the amount of stress on certain joints in the body.
2. Enhanced Athletic performance – Basic movements such as jumping, running, driving and twisting are all performed through the hips and legs. This aids an athlete performance by increasing their agility levels and strength when carrying out the movements.
3. Improved posture and balance – Having strong Glute muscles will improve your posture and balance within the body. When the hip, glutes and core are stable it will reduce the amount dysfunctional movements in the body. When the hips are aligned, it will keep the neck shoulders and back in a further stable position, improving posture.
Glute Activation & Exercises
Firstly, to activate the glutes you need to stretch. The main area that needs to be stretched is the hip flexors. Stretches such as a kneeling lunges and banded split squats could be really helpful to loosen up the area.
A few glute bridges can be performed to start the activation of the glutes, these exercises will get the glutes warmed up, ready then for people to move onto the heavier weights. This is so important because you do not want to go in straight away with the heavy weights, as this could cause injury and strain to the glute muscles.
Here is a list of exercises that could be used for glute activation:
Exercises
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1. Donkey Kicks
- Purpose: Target the gluteus maximus, helping to build strength and size in the largest muscle of the glutes.
- How to Perform:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent at 90 degrees, lift one leg toward the ceiling, engaging your glutes to push your foot upward.
- Lower the leg back to the starting position without touching the floor, and repeat before switching sides.
2. Fire Hydrants
- Purpose: Focus on the gluteus medius and minimus, helping to build the upper and side parts of the glutes for a more rounded appearance.
- How to Perform:
- Begin on all fours, similar to donkey kicks.
- Keeping your knee bent, lift one leg out to the side, aiming to get it parallel to the floor while keeping your hips stable.
- Lower back down and repeat before switching to the other side.
3. Lateral Walks
- Purpose: Strengthen the gluteus medius and minimus, which are crucial for hip stability and creates a more balanced, rounded glute shape.
- How to Perform:
- Place a resistance band around your thighs, just above the knees, or around your ankles for more difficulty.
- Stand with feet hip-width apart, slightly bent knees, and a slight forward lean.
- Step sideways, keeping tension on the band, and bring the other foot in without fully touching them together.
- Take a few steps in one direction, then reverse.
4. Glute Bridge with Abduction
- Purpose: Combines the standard glute bridge with abduction to target the entire gluteal muscle group, enhancing growth and strength.
- How to Perform:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place a resistance band around your thighs, just above the knees.
- Lift your hips into a bridge position, and at the top, push your knees outward against the resistance band (abduction).
- Bring your knees back together, lower your hips, and repeat.
5. Clams
- Purpose: Specifically target the gluteus medius and minimus, which helps to build side glute muscles and improves hip stability.
- How to Perform:
- Lie on your side with your legs stacked and knees bent at 90 degrees.
- Keep your feet together as you lift the top knee, opening your legs like a clam shell, while keeping your hips stable.
- Lower the knee back down and repeat before switching sides.
6. Plank Jacks with Resistance Band
- Purpose: Engage the glutes dynamically, along with the core, by combining the traditional plank with lateral leg movements against resistance.
- How to Perform:
- Start in a plank position with your hands under your shoulders and a resistance band around your ankles.
- While holding the plank, jump your feet out to the sides, keeping tension in the band, and then jump them back together.
- Maintain a strong core and keep your hips level throughout the movement.
The glutes play a vital role in a huge majority of bodily moves, helps with core strength and is one of the most active muscles in the body. If you think you need help with your butt, then contact one of our fitness advisors or personal trainers today.