What are gluteal muscles?
The muscles of the gluteal region can be broadly divided into two groups:
• Superficial abductors and extenders – A group of large muscles that abduct and extend the femur. Includes the gluteus maximus, gluteus medius, gluteus minimus and tensor fascia lata.
• Deep lateral rotators – A group of smaller muscles that mainly act to laterally rotate the femur. Includes the quadratus femoris, piriformis, gemellus superior, gemellus inferior and obturator internus.
Why are gluteal muscles important?
You might be concerned about how to make your bottom looks toner to have a better fit for your jeans however, there’s so much more to glutes strength than the way your pants fit! This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. In short, they’re incredibly important.
Unfortunately, in today’s society, they are often weak and under work.In this first work society, spending time in front of the desk becomes an inevitable task. Long hours sitting caused our glutes to “turn off” or stop firing. This in turned caused the muscles to weaken without us realising it.
Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.
Having a strong glutes can help:
Prevent back pain: Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they’re strong, your lower back doesn’t bear the brunt of your motion.
Increase athletic performance: If you want to be a stronger athlete, it’s time to start working your glutes! Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier.
Prevent knee pain: Strong glute keep the pelvis stable from swaying side to side. When your pelvis isn’t stable, it puts a lot of pressure on your knees and ankles to compensate. When your glutes are strong, it helps prevents this naturally, keeping you safe from injury.
Exercises to help gluteal muscles strengthening
There are many exercises that help strengthen our glutes. In our video, we demonstrate the 3 basic exercises that we normally start our client with, and progress to more sports specific gluteal exercise as required.
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