Glutes, The Secret to Better Buns

Glutes

Nowadays, people are sitting… a lot. And they’re sitting right on their prized possessions – one of the most important muscles groups in the body – the glutes.

Let’s get to know this area of our bodies a little better. The glute area comprises of 3 muscles: gluteus medius, gluteus maximus and gluteus minimus. Maximus extends (pulls) your thigh behind your, while medius and minimus pull your thigh out to the side (abduction).

These muscles tend to be weak and underworked. Long periods of sitting tend to cause these muscles to turn off and weaken, which leads to low back, hip and knee pain due to a lack of stabilization of the pelvis from these muscles

Strengthening your glutes come with many benefits. They help stabilize the hips and pelvis while walking, play a role in knee and ankle alignment down the lower chain of the leg as well as just look aesthetically pleasing to both sexes. You’ll even find that your athletic performance improves as your glutes play a huge role in power generation in your stride and jump as well as side-to-side (lateral) movement.

If we haven’t made it clear yet, strengthening your glutes is a great idea and you really have everything to gain by strengthening them. So How do you do that? Well the gluteus maximus is usually addressed adequately through running, squats, deadlifts and lunges. But the often-neglected glute medius and glute minimus usually don’t get in on much of the action. So here are 3 exercises to start firing those glutes nicely.

  1. Side-Lying Leg Lifts

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  1. Single Leg Bridges

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  1. Side-Lying Clamshell (incorporate resistance band to increase the effect on glutes)

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If you incorporate these exercises into your workout and work up to 3 sets of 12-15 reps you’ll find that your hip stabilization will improve greatly and your buns will thank you! Remember to keep learning and stay consistent – the results will come.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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This blog is sponsored by Little Ninja & Priorityfitness

SQUAT MOBILITY PART 7: GLUTE trigger points

SQUAT MOBILITY: Glute lacrosse ball (7/7)

In the final day of our squat series, we will pull out the lacrosse ball to work on freeing up the muscle and myofascial around the back of the hip (glute muscles). As with yesterday, this will be a painful experience but make it a regular part of your recovery and mobility to get results and reduce pain.

This can be done sitting on a bench or chair (as in the video) or done sitting on the floor. Move your bodyweight around to find the tight spots and stay there for 30 seconds or so until the muscles relax. Work the glute (behind the hip bone) and at the insertion of the hamstring which is a little lower the “sitting bone” (the bit that digs into your thigh when your bony mate decides to sit on your lap).

 

Glute trigger points

As with working the TFL you DON”T need to put all your weight into it, you don’t need to cause excruciating pain to get results! Stay within a tolerable pain range but don’t get soft and give up because it hurts!

Make sure to go and look through the earlier videos in this squat series and combine these movements to improve hip, knee and ankle strength and mobility!

 

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVISE.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.