Having a bootylicious backside is definitely part of today’s ideal physique for women. You see it all over the internet; fit women with six pack abs and perfect bubble butts working out in tiny exercise shorts. But there are several benefits to having a strong butt that has nothing to do with how your booty looks in your favorite pair of jeans. So why are strong glutes so important and how can you make your booty work for you?
Why are strong glutes important
Your rear-end is composed of three main muscles; the gluteus maximus, gluteus minimus, and gluteus maximus. These muscles are responsible for extending your leg backwards, kicking your leg out to the side, and turning your leg inwards and outwards. The glute muscles are also critical for stabilization of the pelvis especially during single limb stance activities (standing and getting dressed, walking, running, stairs…basically all things we do everyday) A big booty does not equal a strong butt and many of us actually have fairly weak gluteal muscles. So why exactly is it so important that our glutes are strong?
Improved Posture:
A lot of us may spend a lot of time sitting. When we are sitting our gluteal muscles are often “turned off” and our hip flexors (in the front of our hips) become shortened and tight. This pulls our pelvis and our posture into a forward flexed alignment and can result in increase low back pain and problems with other movements. Strong gluteal muscles counteract this forward pull and allow us to stand up taller and straighter.
Pelvic Stability:
Your gluteal muscles surround your pelvis and work to keep it stable during all dynamic activities. Instability can lead to pain and risk of increased injury during dynamic activities, especially during exercise and running.
Reduced Pain:
Your gluteal muscles are one of the most important muscle groups to reduce low back pain and knee pain. As previously mentioned, the glutes work to stabilize your pelvis as part of your core. When the glutes are strong the low back does not have to work as hard when standing up, walking, standing upright, and many other motions you perform throughout the day. Also, when the glutes are strong the knees tend to be in better alignment and sustain less force from our everyday movements.
Improved Athletic Performance:
If athletic performance is your game, glutes are your gain. Strong gluteal muscles are important for running faster, jumping higher, and cycling longer. But even if you don’t consider yourself an “athlete” there are many activities strong glutes can help with. Would you like to jog longer? Hustle up and down your stairs faster? Squat down and pick up that laundry basket without low back pain?
So, you can see that a strong rear-end is important for better function and living a pain free life. So lets get to work. Check out these exercises that will be sure to make your booty work. Only equipment needed is an exercise band.
Six exercises for gluteal strengthening
Squats: Spread your feet about hip width apart. Shift your weight back onto your heels. Lower down by bending at the hips and knees while keeping your back straight and upright. Repeat x 10
Hip abd walks: Tie a resistance band around your ankles. Bend knees slightly while keeping back upright. Take 8-10 steps in one direction while keeping tension on the band. Return to starting position
Donkey Kicks: On hands and knees lift one leg up towards the ceiling while keeping knee bent. Make sure you are squeezing your glutes. Repeat 10 x each leg
“C” Walks: Tie a resistance band around your ankles. Bend knees slightly while keeping core tight and spine erect. Swing leg inwards and then out as though drawing a “c” with your leg. Repeat on other leg as you slowly walk forwards. Repeat for 10 forward steps.
Sumo squat: Point your toes outward and assume a wide stance. Slowly lower while keeping spine straight. Repeat x 10
Diamond Leg Lifts: Lay on your stomach and bend your knees outward and place feet together. Squeeze your glutes and lift feet up towards the ceiling. Repeat x 10.
Perform routine for 3 total sets.
Check out the video below for a better visual on how to complete the exercises with proper form.
What’s next?
As you can see having a nice back side has numerous advantages that have nothing to do with image. Check out the 6 pelvic stability exercises you should be doing for even more gluteal strengthening. And always remember the body is a chain and one strong link will help another so working on strengthening your core, your legs, and your whole body will help keep you strong and moving like a mother.
–Monica
