THEN TIME TO GET YOUR GLUTES IN ACTION!!!
Just in case you didn’t know your Glutes are your butt, what you might not know is that it is as important for men to be working this muscle as women. You will rarely see guys doing the exercises we will go over today, but lets hope that changes as the benefits of strong Glutes become more apparent.
WHAT ARE THE BENEFITS OF STRONG GLUTES?
The Glutes are the largest muscle of your body, so really they should be getting a good bit of attention. While most of us may Squat and Deadlift then tick of Glutes as being worked, what is becoming more and more apparent is that we are, in general, pretty lazy at activating the glutes during these exercises. To fully engage these muscles (the gluteus minimus, medius and maximus) in exercises it is a good idea to activate them prior to the big lifts to ensure involvement throughout. The more you use the Glutes in each exercise the stronger they will become aiding towards your posture, athletic performance and overall strength. Here are some benefits of having strong glutes.
You may have read my previous blogs on Posture and releasing the hips, these both had common themes and yes this was the Glutes. Due to our daily habits and lifestyles, most of us spend a large amount of time seated and even when standing are not activating our Glutes and core. This causes poor posture as we are not holding ourselves up correctly. This can lead to pelvis tilt and can cause issues with your lower back, knees, ankles and even affect your internal organs, By strengthening your glute muscles, your spine will have more support and your pelvis will automatically begin to stabilise. Both of which are essential to improved posture.
REDUCE YOUR CHANCES OF INJURY
Lower chances of injury to your Lower back, knees, ankles, hamstrings all of which are essential to daily activities. You will notice that all these muscles have a common relationship and are located on your posterior, again this shows how many of the muscles responsible for good posture are governed by the Glutes. Weak glute muscles can also cause poor lower back alignment which can lead to some serious injuries including sprains and tears in your back muscles. So by strengthening your glutes and ensuring you are correctly engaging them you are setting yourself up for a solid foundation.
IMPROVED ATHLETIC PERFORMANCE AND A GOOD BUTT
So while developing a bulletproof butt is great for avoiding injuries and improving posture, it is also vital in performance i sport and competition. The Glutes are the largest muscle in the body and as such are capable of producing a great amount of power, this will help dominate when speed, endurance and power are required in your sport. Not only that but strong glutes will lead to a great looking butt!
HOW DO I WORK MY BUTT OFF???
Try the following workout for your next lower body day and see how you get on:
BANDED PULL-THROUGH: 3 SETS OF 12 REPETITIONS (30 SEC REST)
GLUTE BRIDGES: 3 SETS OF 15 REPETITIONS (30 SEC REST)
SQUATS: 4 SETS OF 10 REPETITIONS (45 SEC REST)
KETTLEBELLS SWINGS: 3 SETS OF 15 REPETITIONS (30 SEC REST)
SEATED LEG CURLS: 3 SETS OF 15 REPETITIONS (45 SEC REST)
LEG PRESS: 4 SETS OF 15 REPETITIONS (45 SEC REST)
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