GLUTES – WHY ARE THESE MUSCLES SO IMPORTANT?
Many people exercise their bum for a visual benefit. But as wonderful as it would be to look like Jennifer Lopez, there are many health benefits to strengthen the glutes. These muscles consist of the Gluteus Minimus, Gluteus Medius, and the well-known Gluteus Maximus and are the largest muscle group in the body. The extra-cool part – That means when you engage them, they torch serious calories.
They play an important role in how we execute daily activities, such as walking, running standing and sitting. The gluteus group also aids in posture and when strengthened, they can help avoid injuries of the knee, hip and lower back. It is therefore important in maintaining and building the strength of these muscles to keep the rest of the body in good health.
Signs of possible Glute weakness
Want to know more before we start with the exercises?
What makes up the Glutes?
Your Glutes are made up of the following three muscles that form your buttock area and they need to work as a team;
1. Gluteus Maximus
2. Gluteus Medius
3. Gluteus Minimus
What happens if they aren’t strong enough?
The result of Glute inactivity or weakness has been extensively researched and shows that it can contribute to many other lower limb pathologies. Why? Because one of their main functions is to support the pelvis during activity. Therefore, if the glutes aren’t providing this support the surrounding muscles can overcompensate and fatigue as well putting additional strain through your joints and ligaments due to the change in biomechanics. For example, if your right Gluteus Medius isn’t as strong as it should be, you may find that when you take your left foot off the ground your left hip drops down, even just a little. What happens with this change in pelvic movement is a twisting through the supporting leg which puts additional strain through the joints of the lower back, knee and ankle. Over time, this can create muscle tension, joint irritation and sometime pain. Another example is if your Gluteus Maximus isn’t as strong as it should be, when bending forwards your hamstrings and lower back need to take on additional load to hold the weight of your torso. This can create muscle tension and joint stiffness over time, especially when lifting heavy objects on a regular basis. For all those parents out there, this includes the simple activity of regularly picking up your children!!
EXERCISES to fire up those glutes!
If you want to work those glutes at home, here are some simple exercises proven to help get them fired up! Always remember practicing these exercises using the correct technique to avoid any injuries.