Victoria Wellness Presents Glutes How and Why!
The Glutes – just what are they and why does everyone keep telling me to squeeze them!
We have three sets of glutes muscles. And all of them play a vital role in our health and our ability to enjoy life to the fullest.
The gluteus maximus is the largest of the gluteal muscles and one of the strongest muscles in the human body. It inserts at the iliotibial band and the gluteal tuberosity of the femur. Its action is to extend and to laterally rotate the hip, and also to extend the trunk.
It is the primary gluteal muscle involved in cycling, jumping rope, squatting, climbing stairs and running.
The glutes in most people are weak and inhbited. Due to the excessive amount of sitting, the hip flexors tend to tighten, become overactive and inhibit the glutes. This can often lead to lower back, hip and knee pain. Restoring adequate glute function and strength is paramount to prevention of so many lower body issues (low back pain, hip pain and chronic knee pain). Strengthening exercises for the glutes and hip flexor stretching will go a long way to keeping you healthy.
Exercises that target the gluteus maximus are:
glute bridges, superman, squats, deadlifts, bulgarian split squats and walking lunges.
The glute bridge is one of the most common glute exercises, yet it is the one most commonly done incorrectly. It is essential that you raise the hips as far as you can without extending the low back. The glutes need to be actively engaged. In other words, squeeze like crazy at the top of the bridge. If you are feeling this exercise in your low back or hamstrings, then you need to reevaluate your technique.
The Gluteus Medius and Minimus, lie directly underneath the Gluteus Maximus. The Gluteus Maximus originates along the pelvic bone crests and attaches to the rear of the femur. The Gluteus Medius and Minimus originate in the same spot as the Maximus but attach to the side of the femur.
The Gluteus Medius and Minimus serve to abduct (move away from the centerline of the body) the leg. These muscles are the primary stabilizers of the pelvis so play a very important role in preventing injury.
Exercises that target the glute medius and minimis are:
clamshells, tube walking (whoopee for the tubes!), lateral lunges and single leg squats.
To stay healthy, prevent injury and participate in your favorite activities, think glutes. Embrace your tube walking and side lunges. Even those pesky bulgarian split squats and single leg squats are vital to maintaining a healthy lower body
Till next time,