Glutes are known for being the strongest and largest muscles in your body, made up of three muscles that work together to extend and rotate your hip: the gluteus minimus, medius, and maximus. When you strengthen these muscles, you benefit in ways you might not expect, like by having better posture, and having an easier time sitting, standing, climbing stairs, and picking up heavy objects.
What To Expect When Working Your Glutes
Weak glutes are not just bad for athletes, they can lead to a hip imbalance, which can cause knee pain and also endanger older adults who may become more prone to falling and then breaking a bone. Weak glutes can also result in a pulled muscle in your groin or hamstring, so make sure you are incorporating some glute-centered exercises into your week. With all of the areas of your body that you may want to prioritize, make sure your glutes don't fall to the bottom of the list. There are simply too many other muscle groups that could be injured or affected should you let them fall by the wayside.
How To Prepare To Work Your Glutes
Before you begin your squats, deadlifts, lunges, and step-ups to stretch the glute muscle group, warm up with some aerobics. This could be 5 to 10 minutes on the treadmill, or elliptical machine. Elevating the treadmill or elliptical will burn fat as you strengthen your glutes.
Muscles You’ll Engage While Working Your Glutes
Strong glutes are more important than you might think. Your glutes don’t just support you as you sit, they play a central role in propelling you forward when you run. Every athlete benefits from strong glutes that can accelerate, decelerate, change directions, and give more power to their jumps. But sprinting works out those muscles and in turn become faster and more efficient while they run. Strong glutes can also help your back strengthen, which means it will be harder to injure as you strain it to complete other exercises like deadlifts and squats. Many athletes neglect this area - it is a key weakness because you can’t see that area in the mirror, and probably don’t even think about it. But your glutes affect almost your entire muscle system, and are arguably the most powerful muscle group in your body.
Tips for Success in Working Your Glutes
Start out with some squats, which are great for your hips, butt, and thighs. Ease your way into lunges, which are more challenging for the muscle groups they work all at once (calves, hamstrings, quads, glutes). Step-ups are great if you have a platform to step on, and hip extensions are helpful - but if you’re a beginner, try doing them without using weights first so you can be sure you have your form right.