Booty, butt, derriere, butt, buttocks. Your glutes — the minimus, medius and Maximus — would be the greatest and strongest muscles in your body. The three muscles work together to abduct, rotate and extend the hip.
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Strengthening your glutes will help improve posture, in addition, to make sitting down, standing, picking up heavy objects and climbing stairs easier. Developing strong glutes may also enhance athletic performance and lessen your risk for injuries.
1. Injury Prevention
Developing strong glutes isn’t merely essential for optimal performance but also can decrease your risk for injury in the knees, lower back, hamstrings and groin.
Weak glutes may lead to an imbalance in the hip, which may lead to excessive medial rotation of the femur and lateral tracking of the patella, therefore potentially causing knee pain, notes Mark Young, exercise and nutrition consultant.
Strengthening your glutes decreases your risk for spine injuries in exercises like the deadlift and squat by carrying a few of the strain off your lower spine. What’s more, weak glutes can also contribute to pulled muscles in your hamstring or groin.
2. Athletic Performance
Strong glutes are essential in virtually every game, as they are accountable for accelerating, decelerating, changing directions and creating explosive power in leaps. They’re also responsible for effective hip extension.
Sprinting is among the most effective exercises for simulating the glutes, sparking 234 percent more of the gluteus maximus muscle than a vertical hop. Athletes with powerful glutes will be faster, more effective and volatile in their motions than athletes with weaker glutes.
The Way To Strengthen Your Glutes
Train your glutes at least once every week with mostly compound, multi-joint exercises, such as complete squats, deadlifts, lunges and step-ups. These exercises mimic real-life operational movements, which may help enhance daily life.
Additionally, include aerobic exercise into your weekly routine. Perform at least 30 minutes of moderate-intensity exercise five days a week. Hillwalking or elevating the incline on your treadmill or elliptical equipment can help strengthen the glutes while burning off fat.
Intermediate or advanced trainees can replace one to 3 moderate-intensity aerobic sessions together with high-intensity exercise sessions to help build and strengthen the glutes.
Barbell Glute Workout
Begin with a five- to 10-minute aerobic warm-up on the treadmill, bike or elliptical machine. Total one or two warm-up sets of full barbell squats having a mild to medium weight.
Then raise the weight on the barbell to 65 percent to 75 percent of your own one-rep max, and total three sets of eight to 12 reps of full barbell squats in which your hips drop down below parallel to activate the glutes.
Next, play three sets of eight to 12 reps of leg deadlifts, hack squats, bench step-ups and walking lunges, taking long strides to place additional emphasis on the glutes.