The ‘gluteals are a pretty dynamic group of muscles, three of them in fact; gluteus maximus, gluteus medius and gluteus minimus. They work together with various other muscles to allow movement through the hip. If they are not working as they were designed to work, something else in our body needs to make up for them. Pretty simple.
Having poor development of the glutes could be they are weak or they don’t work optimally, this could mean that other various joints will suffer (including the spine, shoulder, knee, ankle). Yes, the glutes (or lack of well enough developed glutes) could be causing that knee twinge, lower back ache or even that shoulder issue you are complaining about.
So before I get into actual glute training exercises (that’s for another day), I want first to give you a few more benefits of training those lovely three muscles.
- Better movement: your gait (stride) will improve, you’ll find you move with more ease and more power.
- Reduction in lower back pain: if your glutes are strong enough to support both your movement requirements, your smaller muscles of the lower back won’t need to compensate.
- Knee pain will be reduced or eliminated: the glutes work in harmony with other muscles to control movement through and around your knee, if they are not able to do their job, pain can (and will) likely show up in or around the knee.
- Better lower body alignment thorough better hip stabilization: this reduces the occurrence of shin splints, ACL tears and sprains, IT band tightness and even Planter Fasciiltis.
- Burn more calories, efficiently: when you work and develop your glutes, you are working the biggest muscle group in the human body.
- Well trained glutes = nice butt: need I say more.
Now running off and doing 100’s of squats, though great for strengthening these three essential muscles, there are some things that you should address first. Number one should be your mobility. If the joints required to move while you work to strengthen are all gummed up, guess what, there are more problems heading your direction. Secondly is choosing the right exercise for you; hip bridges, squats (front or back, low or high bar), lunges, deadlifts or a combination of all. Next time! Can’t wait that long… reach out to me and I’ll give you some direction.