We use our muscles every day by just standing, sitting and walking. But what exactly? How do you make them stronger?
The gluteal muscles, located in the posterior chain, pass some time. Just take a look at the latest workout trends, scroll through Instagram or hit YouTube to see the many ways you can build bigger and stronger glutes. Some people swear by squats to build your butt muscles, others prefer to lift dead weights, while some studies—like this one published in International Journal of Sports Physiotherapy (Opens in a new tab) – I recommend adding some files The best resistance bands (Opens in a new tab) To help elevate your leg exercises and activate specific gluteal muscles.
To help decipher everything there is to know about our gluteal muscles, including what they are, why they’re important, how you can get stronger glutes and the best exercises to help you do just that, we spoke to Dr. Edward Merritt, an assistant professor of kinesiology at Southwestern University (Opens in a new tab) and member of American Physiological Society (Opens in a new tab).
Merritt graduated from Virginia Tech with a degree in human nutrition, food, and exercise. He holds a master’s degree in kinesiology and a doctorate in exercise physiology from the University of Texas, and holds a postdoctoral fellowship in the Department of Cellular, Molecular, and Developmental Biology at the University of Alabama at Birmingham.
What are brigades?
The glutes in the buttocks. The reason we refer to our “muscles” rather than our “muscles” is because it is made up of three different muscles. This includes the gluteus maximus, gluteus medius, and gluteus maximus.
Merritt says, “The gluteus maximus is what people think of most when they think of the gluteus maximus. It’s the largest of the three and is the largest muscle in the body. It originates at the back of the pelvis and sacrum and enters the posterior aspect of the upper part of the femur, but it also connects to the iliac girdle. which runs along the lateral part of the thigh and goes beyond your knee.”
The gluteus medius is a large muscle, too. “It originates from the back of your pelvis, where you might have your thumb if you were standing with your hand on your hips,” Merritt says. “It is inserted directly into the top of the thigh bone near where it connects to the pelvis.”
While the gluteus maximus is a small, triangular-shaped muscle located below the gluteus medius, Merritt adds: “It also originates in the pelvis — just below where your thumb would be with your hands on your hips — and is also inserted into the upper part of the thigh bone at the hip joint.” It’s connected there a little in front of where the medium connects.”
Why are they important?
Our gluteal muscles help us do every function, such as sitting, standing, walking, running or jumping. In addition, the research was published in International Journal of Sports Physiotherapy (Opens in a new tab) It shows that our gluteal muscles help aid in injury prevention and our ability to maintain an erect posture. It also helps contribute to optimal movement and athletic performance.
“Because of its size, shape, and connections, the glutes are important in nearly every movement that moves your leg back, and strengthening your leg at the hip — as you go from sitting to standing — you rotate it around your hip, or move your leg around,” Merritt says. Parts of the gluteal area will cause your leg/femur to rotate internally or may cause your leg to externally rotate.
“Your glutes, especially the gluteus maximus and the gluteus medius, are also very important for the big, strong movements you have to make to move your entire body weight. Like standing up from a chair, walking upstairs, running or jumping. But they are also important in stabilizing a joint. hip during any movements because they hold the head of the femur in the pelvic cavity,” he says.
How do you get stronger glutes?
The best way to strengthen any muscle is to subject it to adequate resistance.
“One thing a lot of people get wrong, especially when they’re trying to understand the gluteus maximus, is not using enough resistance,” Merritt says.
You can do this with weighted exercises or by using resistance bands that can support activation of the higher gluteus maximus.
“The glutes need big powerful movements/lifts to actually push them in which you need to adapt to,” Merritt says.
The search agrees. In a study published in Medicine and science in sports and exercise (Opens in a new tab) In the journal, researchers found that muscle hypertrophy – the increase and growth of muscle cells – follows a “dose-response relationship, with incrementally larger gains with increasing training volumes.”
Best exercises to build stronger glutes
Together with your large glutes, search from Strength and conditioning magazine (Opens in a new tab) Show that the squat will target the quads, hamstrings, and abdominal muscles.
Merritt says, “Even if you only use body weight without barbells, dumbbells, or pitchers, you can get a great muscle workout with all the different variations of squats and lunges—but don’t neglect the side-to-side squats and lunges.”
To perform a bodyweight squat:
- Stand with your feet hip-width apart or shoulder-width apart and your toes pointed forward.
- Pull your shoulder blades back and down and engage your core. Push your hips back and bend your knees until your thighs are parallel to the floor.
- Keep your chest upright and make sure your weight stays above your heels.
- Push your body back through your heels to stand up. You can keep your arms out in front of you if you are struggling with balance.
2. Box jumps
According to Merritt, this exercise is especially essential for training people for sports that may require fast, explosive movements. “Plyometric training using movements such as box jumps can be important for glute conditioning,” he says.
To perform box jumps:
- Stand with your feet shoulder width apart and a chest one step away from you
- Bend your knees slightly (in the same manner as a squat, but not as deep).
- Jump up onto the box to allow your arms to swing in front of you as a counterweight.
According to research published in Strength and conditioning magazine (Opens in a new tab)deadlifts will help train the hip extensor muscles, which include the gluteus maximus.
“Deadlifts are a more advanced movement and I don’t recommend them for everyone, but for more experienced lifters, they can also be great for the gluteal muscles,” Merritt says.
To perform the deadlift:
- Stand with your feet about shoulder width apart while holding the barbell with a raised fist.
- Maintain a slight bend in your knees, engage your core and bend forward at the hips.
- While doing this, lower the bar down the front of your shins until you feel a stretch in your hamstrings.
- Slowly return to a neutral standing position. This is one representative.
4. Fire hydrants
“Don’t neglect rotation exercises,” Merritt says. “Hands—especially with resistance bands—are good for the gluteus medius, adduction and internal rotation exercises for the minor muscle.”
To perform fire hydrants:
- Start on your hands and knees with your shoulders above your hands and your hips above your knees.
- Engage your core and lift one leg away from your body at a 45-degree angle.
- Move your raised leg down to the starting position and repeat with the other leg.