IMPORTANCE OF GLUTEAL MUSCLES

You sure would have heard the terms “switch on” or “activate” your glutes. Your glutes are super important for a whole range of movements and it’s crucial they’re working properly. So what exactly are they, why do we keep talking about them, and how do you actually activate your glutes?

What are the glutes?

The glutes comprise of three muscles:

1. GLUTEUS MAXIMUS

Gluteus Maximus is the biggest of the three, accounting for 16 percent of musculature of the hip. It’s responsible for hip extension and external rotation. It’s also crucial for movements such as sprinting and jumping.

2. GLUTEUS MEDIUS

Glute Medius is responsible for hip abduction and internal rotation. It also stabilizes the femur and pelvis during weight bearing activities. Glute Med is also important for stabilizing the hip during single leg movements. These two muscles are important in many activities.

3. GLUTEUS MINIMUS

Gluteus minimus is the smallest muscle of the glutei. It shares many similar characteristics with the gluteus medius, including structure and function, blood supply, and innervation. It is located just beneath the gluteus medius muscle. The gluteus minimus predominantly acts as a hip stabilizer and abductor of the hip.

Why do they matter?

If you think your glutes don’t matter (except to look great in jeans), think again! Weakness of the gluteal muscles can lead to low back pain, hip pain and patellofemoral (knee) pain. In the case of gluteus medius, poor strength can lead to increased knee valgus, which in turn increases the risk of knee injuries such as an ACL rupture. Glute Activation prior to completing exercise training or sports performance can lead to increase in performance due to increased force production and improved movement efficiency.

What exercises can I do to help?

There are plenty of easy ways to activate your glutes. Try doing the following exercises using a band your glutes:

* Hip abductions- bilaterally and unilaterally

* Lateral/crab walks

* Monster walks

* Clams

* Bridges

Glute activation exercises can be easily incorporated into a dynamic warm up prior to your exercise session or sports training. A recent literature review found that step ups, single leg deadlifts and wall squats had high level activation for glute max as well as high level activation for gluteus minimus, alongside side bridges, lunges and side lying hip abduction.

In terms of general glute strengthening, exercises such as squats, lunges and deadlifts are highly beneficial. Being compound movements, (using multiple muscle groups) they engage the posterior chain and also develop the strength of the hamstrings as well as the glutes.

Strengthening your glutes will improve athletic performance but can also decrease the risk of developing lower limb injuries. In a rehab setting, strengthening of all the muscles associated with the hip may be important for decreasing low back pain or other lower limb pathologies.

By Hariharan. V

DYOFITXⓇ Instructor

DYOFITXⓇ does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Credits

https://exerciseright.com.au/activate-your-glutes-before-a-workout/

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