The Importance of your gluteus muscles

The gluteal muscles are the muscles situated in your buttocks and also connect with your spine.  Believe it or not these muscles have a few critical roles to fulfil, and sitting on them is not one of these critical roles. The glutes consist of a group of 3 muscles namely Gluteus Maximus, Gluteus Medius and Gluteus Minimus.

The glute muscles are one of the most neglected muscles in the core and weak glutes could lead to other muscle groups working harder and cause wear and tear in some joints. It can also be the cause of lower back pain and increase the chance of injuries.

What is the purpose of my glutes?

The glute muscles are one of the biggest and strongest muscles in your whole body. This group of muscles controls the movement and rotation of the hip joint, as well as the extension and abduction of the hip joint. The glutes help us to keep upright and are active when we need to stand up, sit down, walk, climb stairs, run or jump. If you are doing sport, then strong glute muscles are necessary to make your body more efficient and mobile increasing dexterity and balance. Strong glutes will also prevent many injuries, especially lower back injuries.

The glutes are also important when you try to lift heavy objects, proper activation of the glutes is when you bend your knees and use your legs to lift heavy objects and keep your back as straight and upright as possible. Lifting large objects only using your back is asking for trouble and so many back injuries are caused by lifting the wrong way.

How can I exercise my glutes at home?

There is a bunch of exercises that you can do for your glutes, basically any movement that promotes hip extension and rotation. We will be discussing how you can do a full workout targeting all your glute muscles and includes 4 simple exercises that cover all the different muscles in your buttocks.

1)Hip thrust/bridge

This exercise will target your gluteus maximus and gluteus medius. It will also activate your hamstrings, quadriceps, hip abductors and abdominal muscles.

• When it’s your first time, only use your own body weight. Lie flat on your back with your arms next to your side with palms facing down. Bend your knees with your feet flat on the ground like in a sit-up position.
• Thrust your hips upwards pushing from your heels. Contract your core and glute muscles and do the movement slowly. Hold it in the air for a second.
• Then lower your hips controlling the pace of the movement and return to your original position.

Depending on your fitness level, when starting out try to do sets of 10 repetitions. Doing 3-4 sets of 10 reps. As you are getting stronger up those reps to 15. You can also use weight and hold it on your hips for added resistance.

Different varieties

i)Use an exercise ball; start by resting your head on the ball with your buttock in the air and feet flat on the ground squeezing those glutes. For added resistance, you can add weight. Lower your hips to the ground slowly and thrust your hips up again pushing from your heels and squeezing those glute muscles. Hold it for a second in the air before going down again. The exercise ball is a good variation to this exercise because it is unstable and you need to engage your whole core to keep your balance. Try not to let the ball roll around too much.

ii)Legs raised using a bench; lie flat on your back with your knees bent at a more or less 45 degrees angle and feet on a bench, chair or anything comfortable. Hold your arms next to your sides with your palms down. Then push your bodyweight through your heels and squeeze your glutes moving your hips up. The movement must be slow and controlled. Hold it for a second there before returning to your starting position.

2)Lunge

Walking lunges are great exercise for the gluteus maximus, we will be discussing how to do lunges in a way to maximize glute activation. It also works your hamstrings and quadriceps.

• Starting out by just using your own body weight, if you are more advanced you can hold a weight in each hand for added resistance.
• Keep your hips facing forward, step forward and bend your knees driving your back leg to the ground. The front knee must end up just above your toes for maximum glute activation.
• Keep your back straight but lean slightly forward, and keep your neck and head in line with your back. The movement should end with your head, knee and toes more or less in line. When you take the next step don’t let your but come up first but keep your posture and move as a unit. Your back should only be straight and upright when you are all the way up.
• When you step doesn’t go straight up but rather propel yourself forward. Do this exercise slow and controlled.

Start out by doing 2-3 sets of 10 repetitions.

Different varieties

Deficit reverse lunge; the shape of the movement and your body posture is the same as the above stepping lunges. Here your front foot will be elevated using a step. Put your front foot on the step and drive your back knee to the ground. When you go up put both feet next to each other and swap going down with the other leg alternating. Do this exercise with weights for added resistance.

3)Squats/Hip extension

Targets your gluteus maximus, gluteus medius, hamstrings and quadriceps.

• Stand slightly wider than shoulder width with your toes angled outwards slightly. When you go down, bend your knees and hinge your hips backwards keeping your back neutral. As your hips hinges back your upper body goes forward. The upper body only goes forward as much as your hips go back.
• When you go down bend your knees outwards and hold your arms straight in front of you with your palm down. Go as low down as you can. This exercise can be done while holding a weight for added resistance.
• When you are all the way down, hold it there for 3 seconds before you push yourself up through the knees and push your hips forward. Squeeze your glutes at the end of the movement.

Do 2-3 sets of 10 reps to begin with and try to build it up to 4-5 sets of 12-15 reps.

Different varieties

Goblet squats; This is a normal squat, but it is a squat with weights. Take a kettlebell or dumbbell and lift it right underneath your chin with your elbows tucked in. Hinge your hips back and bend your knees the same way as normal squats. Go down as far as you can and hold it there for 3 seconds before coming up again. When you go up push through your knees and push your hips forwards squeezing your glutes at the end of the movement.

4)Fire Hydrant/Hip Abduction

This exercise is a great workout for your Gluteus Medius (upper side glutes) but also works your Gluteus Maximus Gluteus Minimus and abdominal muscles.

• Begin by standing quadruped (standing on your hands and knees). Your hands are spaced shoulder-width apart and above your shoulders. Your hips should be above your knees.
• Keep your hips tucked in so that your back is straight and keep your eyes on the floor. Lift your leg up straight to the side at a 90 degrees angle until it’s in line with your hips.
• Do it slowly and always be in control of the speed of the exercise. Lower it down controlled to your original position and alternate your legs. That’s one repetition.

Do 2-4 sets of between 10-15 repetitions.

Different varieties

The fire hydrant can be done using resistance bands as well as weights on the ankles for added resistance.

Using resistance bands sitting; sitting on a bench or chair with a resistance band wrapped around your thighs just above your knee. Keep your back straight and move your knees away from each other as far as you can slowly. Keep your knees at a 90 degrees angle with your feet firmly planted on the ground. At first, take it easy and don’t force it until you got the hang of it. Keep it there for a second or two and go back to your original position in a controlled movement.

Conclusion

There are so many benefits in exercising and strengthening your gluteus muscles that it should be a must in your exercise routine. Without strong glutes, you cannot have a strong and healthy core. A Strong and healthy core will make your body function optimally in day-to-day activities as well as sports.

Having strong glutes also have visual benefits. Who doesn’t like a great-looking buttock?