The first thing to understand is that there are two types of glutes: Type I and Type IIa. Type I refers to the most common type of glute muscles, which are located in your lower back and buttocks (gluteus maximus). These include the rectus femoris, vastus medialis, semitendinosus, biceps femoris and tensor fascia latae. Type IIa refer to smaller muscles located in your upper thighs (gluteus medius), hips (gluteus maximus) and calves (gluteus minimus).
Type I glutes are used primarily during running or jumping activities. They provide power when you jump, run fast, or perform other athletic movements. You use them to propel yourself forward through the air with each step.
When you squat down, they help stabilize your body so that it doesn’t fall over.
When you stand up from a sitting position, these glutes work to keep your spine straight. This helps prevent injuries such as spondylolisthesis (knee replacement surgery) and plantar fasciitis (painful inflammation of the bottom of the foot). Gluteus maximus also helps to lift heavy weights and perform other strength training activities.
Gluteus medius is the main muscle responsible for hip extension. It also helps keep your body upright. Gluteus medius is important for preventing various injuries and maintaining proper posture when you’re standing or walking.
Gluteus medius and gluteus maximus also play a vital role in keeping you balanced and upright when you turn. They are crucial for activities such as dancing, which require a lot of turning or twisting. When you pivot, your outer hip cuts the other way to keep your body in line.
Gluteus medius also helps your body move from side to side. It is needed for activities such as running, soccer, baseball and tennis.
In addition to being crucial for athletic activity, the glute muscles are vital for normal, everyday movement. They are necessary for keeping your hips stabilized when you perform simple movements such as walking up stairs or getting out of a chair. Having strong glutes reduces your risk of experiencing back pain or a herniated disk.
If you have poor muscular development in your butt, you’re also more prone to experiencing knee pain and muscle strains in this area. Strong glute muscles also help to prevent osteoporosis (thinning of the bones) in older people.
These muscles are involved in activities ranging from climbing stairs to simply standing up from a chair or getting out of bed.
Your glute muscles also play a role in maintaining good posture. When you stand with good posture, your ears, shoulders and hips are all in a straight line. You want your ears to be in line with your shoulders rather than hanging forward of them.
Slouching causes wrinkles in the neck and makes you look older. You also want your hips to be the same height as your shoulders. Your back should have a natural inward curve that goes from your shoulders to your hips. This helps distribute your body weight properly and reduces strain on your low back.
Strengthening your glutes can help you maintain proper posture by increasing the strength of these muscles. It can also help improve the tone of your lower back muscles and prevent or reduce back pain.
All of the glute muscles help to stabilize your pelvis when you walk or run, which is important for maintaining good posture. They also help to prevent hip and knee pain. If these muscles are weak, they cannot properly support or stabilize the joints of the hip and knees.
This causes those joints to do more work than they are designed to do, which can lead to pain and other orthopedic complications.
When your glute muscles are not strong enough to properly support the hip joint, the lower back muscles have to pick up the slack. This can lead to back pain and other problems in this area of the body. Good glute strength can help prevent back pain or make it less likely to occur.
If your glutes are weak, they may fail to rotate your hips correctly when you walk or run. This causes an increase in wear and tear on the knees. If the glute muscles on the outside of your hips are weak, they will not be able to properly pull the leg back when you take a stride.
Instead, they will allow the knee to fall in towards the middle of the body. This causes added stress on the knee joint and can lead to pain and injury.
Your glute muscles are designed to keep your body upright and balanced when you walk or run. If these muscles are weak, you will be unbalanced and prone to falling.
Even if you exercise the muscles in your legs by running or cycling, you still must exercise the glute muscles to maintain balance and good posture. If you only do exercises that work the leg muscles, but fail to do exercises that work the glutes, then your hips may become unbalanced. This is not a good thing.
It can cause an irregular gait or stride that can lead to knee pain and other complications.
A strong butt can even improve your self-image and body confidence. Many people who are dissatisfied with the way their butts look choose to have injections or implants to make the buttocks bigger. While this may make a person feel better about themselves in the short term, it is not a long-term solution.
Injections tend to lose their effect over time and surgery can be expensive, painful and dangerous. Plus, you run the risk of losing the enhanced buttocks if you suffer an injury or illness that requires the use of steroids.
Your glute muscles provide the appearance of your rear end. Whether a person decides they like the shape of their butt or not, it does affect that area of the body and it is a valid concern for those who are self-conscious about this part of their physique.
Your glute muscles provide the power behind almost every movement you make. Whether you are sitting down to watch television or running away from a hungry lion, your butt is involved. It also provides support for your lower back and helps to stabilize your pelvis.
Some people who run or do other impact sports such as football and basketball do not place a lot of emphasis on the glutes. The large muscles in the legs take precedence because they are the ones getting sore after the activity. While it is true that the quads and calves get a good workout, if your glute muscles are not getting the stimulation they need, then your overall performance will suffer.
The muscles of the glute region are not just for looks. They provide the power and balance you need to do everyday activities and they help prevent injury when playing sports. If muscle imbalances exist in the legs or feet, the glute muscles can help counter act these issues.
You would not dream of running a car on empty, so why would you want to run your body this way?
Your glute muscles need proper maintenance to ensure that they stay strong and energetic. If you do not use it, you will lose it and since your glute muscles are always working even when you are asleep, you need to provide additional stimulation on a regular basis.
Most of us sit down all day and then have the nerve to complain that our hips, knees and feet hurt when we get up. The glute muscles are under-used in today’s world and many people do not place a priority on them. While it is true that the legs, hips and feet do a lot of the work, the glutes are responsible for powering those movements.
If they are weak, everything suffers as a result.
You can mix up your routine to prevent boredom and to target different sets of muscles. You can also change your routine according to the activities you participate in. If you are going to be carrying something heavy, you will want to do more hamstring work and stretching.
If you are going to be on your feet a lot, you increase the time you spend doing glute bridges and hip thrusts.
Some people use heavy weights to get toned, but it is not necessary. Strong muscles are better developed with a variety of exercises that focus on the muscle groups you want to develop. To get toned, you need to perform exercises that engage the muscles to fatigue them.
This is why most fitness experts recommend high repetitions with low resistance versus just doing a small number of heavy lifts.
Have you ever seen someone with a perfectly shaped body and wondered how they got it?
Well here is your answer, they most likely didn’t get it by only doing one or two workouts. They got it by consistently doing a variety of exercises over a period of time. You don’t bulk up or get huge by working out once a month. You develop real fitness by doing it on a regular basis.
The heavier the weight you try to lift, the more stress you place on your body. This can lead to injury if proper form is not observed. It can also place a lot of stress on your tendons and joints which can lead to long term injuries.
By working out with your own body weight, you can achieve the same, if not better results without the risk of injury.
You do not have to go to a gym or get any fancy equipment to do these exercises. All you need is your own body and maybe a flat surface to exercise on. If you don’t have time to go to a gym or you just prefer to workout at home, then these exercises are perfect for you.
Not everyone has the time to spend hours in the gym. You probably have a job and family that takes up most of your time. You can still stay fit and keep those curves by doing a few simple exercises.
These exercises can be done in the privacy of your own home in little to no time at all.
One of the first things you should do if you are a woman that wants to tone their glutes is to make sure you are hip thrusting properly. Most women have their feet together and point their toes outward. This is a common mistake because it actually shortens the muscle fibers in the hip flexor, which is a set of muscles that run from the thigh to the lower spine.
When these are shortened, they pull the glutes downward and take it out of the movement.
To get the most from this exercise, position your feet slightly apart with your toes pointing forward. This will lengthen your hip flexors and leave you more capable of targeting the glutes.
To perform a basic hip thrust, lay on your back with your knees bent and your feet flat on the floor. Cross your hands over your chest or grab the backs of your thighs. Inhale and slowly lift your hips until your body is straight from your knees to your shoulders.
Exhale and slowly lower your hips until they almost touch the floor. Repeat this process for as many reps as you can.
Another exercise you can do is called the clam shell. This exercise works exclusively on the glutes and the inner thighs. Kneel on all fours with your knees spread apart and facing forward.
Slowly bring your knees together and squeeze them tight. Make sure you move from your knees to your hips when squeezing. Release the pressure and then spread your knees apart.
You can also perform this exercise while sitting on the floor with your legs out in front of you. Take a pillow or small ball and place it between your knees. Spread your knees apart and squeeze the pillow tight.
Then release and bring your knees back together.
You can also use a resistance band to perform this exercise. Tie the ends of the resistance band around your knees. This will keep you from hyperextending your knees.
Take one end of the resistance band in each hand and slowly spread your knees apart. Squeeze the band tight and then release.
Make sure you perform both exercises slowly and with control on each repetition to get the best results.
Make sure that when you perform these exercises that you do not arch your back or tense your stomach. These exercises are worked best through the hips and if your core is tight or your back is arched, you will not be working out your glutes properly.
As you can see, there are many different exercises that you can do to achieve a great set of glutes. It’s not all about squats and lunges; there are other exercises you can do as well. Incorporating these into your current workout routine is sure to help you reach your goal of having a great set of glutes.
And as always…Happy Exercising!
by: Women Workout
Sources & references used in this article:
The champion’s mind: How great athletes think, train, and thrive by J Afremow – 2015 – books.google.com
The mental athlete by K Porter – 2003 – books.google.com
Functional training for athletes at all levels: workouts for agility, speed and power by JC Radcliffe – 2007 – books.google.com