We use our glutes just by standing, sitting, and walking every day. But what exactly are they? And how can we make them stronger?
Your glutes on your posterior chain are having a moment. Build bigger, stronger glutes by simply following the latest exercise trends, scrolling Instagram, or visiting YouTube. You can check various methods for Some people recommend squats to work the back muscles, while others prefer deadlifts. There are also some studies, such as one published in the International Journal of Sports Physical Therapy. (opens in new tab) – We recommend adding some of the best resistance bands (opens in new tab) Helps you take your leg workout to the next level and activate specific glutes.
To decipher everything you need to know about the glutes, including what they are, why they are important, how to strengthen them, and the best exercises to do so, I We spoke with Associate Dr. Edward Merritt.Professor of Kinesiology at Southwestern University (opens in new tab) Member of the American Physiological Society (opens in new tab).
Merritt graduated from Virginia Tech with a degree in Human Nutrition, Food, and Exercise. She holds a Master of Science in Exercise Physiology and a Ph.D. in Exercise Physiology from the University of Texas and a Postdoctoral Fellowship in the Department of Cellular, Molecular and Developmental Biology at the University of Alabama at Birmingham.
What is buttocks?
The gluteal muscles are located in the buttocks. The reason we call them “glutes” instead of “glutes” is because they are made up of three different muscles in his. This includes the gluteus maximus, gluteus medius, and gluteus minimus.
Merritt said: It is the largest of the three muscles and the largest muscle in the body. It starts behind the pelvis and sacrum and inserts behind the top of the femur, but also connects to the iliotibial band all the way down the outer part of the thigh and past the knee.
The gluteus medius is also a large muscle. “When you’re standing with your hands on your hips, it comes from the back of your pelvis where your thumbs are,” says Merritt. “Insert it on top of the femur, just near where it joins the pelvis.”
The gluteus minimus is a small triangular muscle just below the gluteus medius, but added benefits: The femur of the hip joint. It is connected a little before the place where Medius connects.
why is it important?
The gluteal muscles support all functions such as sitting, standing, walking, running and jumping.Additionally, a study published in the International Journal of Sports Physical Therapy (opens in new tab) Our glutes have been shown to aid in injury prevention and our ability to maintain an upright posture.
“The size, shape, and connection of the gluteal muscles allow them to move the leg backward, straighten the leg at the hip joint when transitioning from sitting to standing, rotate about the hip joint, and rotate the leg. It’s important for almost any movement, like moving the , it’s either exit or return,” says Merritt. “Because of the way it connects to the top of the femur, some of the gluteal muscles can cause internal rotation of the leg/femur and external rotation of the leg.
“The glutes, especially the gluteus maximus and gluteus medius, are also very important in the large forceful movements required to move the entire body weight, such as getting up from a chair, climbing stairs, running and jumping. It’s also important in stabilizing the hip during any movement, as it basically holds the head of the femur into the socket of the pelvis,” he says.
How can I get stronger glutes?
The best way to strengthen your muscles is to give them plenty of resistance.
“One thing many people do wrong, especially when trying to work their glutes, is not using enough resistance,” says Merritt.
This can be done with weighted exercises or with resistance bands that can help activate the glutes.
Benefits said:
And research agrees. In a study published in Medicine and Science in Sports and Exercise (opens in new tab) According to the journal, researchers found that muscle hypertrophy, the increase and growth of muscle cells, “has a volume-response relationship, with greater training volumes yielding greater benefits.”
best exercises to build stronger glutes
1. Squat
With the gluteus maximus, a study in the Journal of Strength and Conditioning (opens in new tab) Squats have been shown to target the quadriceps, hamstrings, calves, and abs.
Benefits said: ”
To perform bodyweight squats:
- Stand with your feet hip-width or shoulder-width apart and your toes pointing forward.
- Pull your shoulder blades back and forth to engage your core. Push your hips back and bend your knees until your thighs are parallel to the floor.
- Keep your chest straight and your weight on your heels.
- Lift your body off your heels and stand up. You can keep your arms out in front of you if you’re having trouble balancing.
2. Box jump
According to Merritt, this exercise is especially important for people training for sports that may require faster, more explosive movements.
To perform a box jump:
- Stand with your feet shoulder-width apart and place the box one step away
- Bend your knees slightly (similar to a squat, but not as deep).
- Jump onto the box and swing your arm forward as a counterweight.
3. Deadlift
According to a study published in the Journal of Strength and Conditioning (opens in new tab)Deadlifts help train your hip extensors, including your glutes.
“The deadlift is a more advanced move, and while it’s not recommended for everyone, it’s also great for the glutes for experienced lifters,” says Merritt.
To perform a deadlift:
- Stand with your feet shoulder-width apart while holding a barbell with an overhand grip.
- Keeping your knees slightly bent, engage your core and bend your hips forward.
- As you do so, lower the bar down in front of your shins until you feel a stretch in your hamstrings.
- Slowly return to a neutral standing position. That’s one rep.
4. Fire hydrant
Benefits said: The fire hydrant, especially with resistance bands, is suitable for gluteus medius and adduction and internal rotation of the smallest muscles. ”
To run a hydrant:
- Start on your hands and knees, with your shoulders over your hands and your hips over your knees.
- Tighten your core and lift one leg at a 45-degree angle from your body.
- Return the raised leg to its starting position and repeat with the other leg.
