GOTTA GROW GLUTES

ryan3478
2 days ago
2 min read

Today I’m going to talk about glutes. This is probably one of the most mis-represented bodyparts. Depending on who you ask, they are either top of mind with regards to importance, or not even on the radar.

First, next to the waistline, glutes are probably one of the most visual bodyparts, both for men and women. For women, there is usually a huge focus. Men, unfortunately, not enough. While everyone wants (and fellas should want) a solid booty, there are bigger things going on that if not addressed, can lead to huge implications.

Woman in teal workout clothes doing squats in a bright room with large windows. She's focused, on a shiny tiled floor.

Besides being a very visual muscle, the glutes are huge when it comes to hip stability and injury prevention. Important for men and women. They are very powerful, along with required focus. With atrophied (or never developed) glutes, hip and low back issues are likely in the future.

SPECIAL CONSIDERATIONS: Since the glutes insert into the femur, we have to be careful to not let quads or hamstrings take over. Mind/muscle connection is very important. The gluteus maximus is the most powerful skeletal muscle in the body, so it is able to handle more weight. There are really three primary ranges of motion, hip hinge, abduction and rotation.

FAVORITE EXERCISES: Hip hinge (or extension) movements include: Romanian deadlifts, weighted back extension (full stretch), hip thruster (short ROM). Medius: Abduction machine, cable abduction, plate abduction. Rotation: Cable kickback, frog pumps.

Person lifting barbell in gym, wearing gray shoes with neon accents. Black floor tiles. Focused mood, action captured mid-squat.

TIPS AND TRICKS: The glutes are heavily involved with squatting movements too. In fact, lunges are some of my favorite exercises, right along with full ROM squats. It should not be discounted that glutes are getting worked heavily in these exercises, even though they aren’t isolated.

Bottom line, don’t get behind training your behind. Not only is it important aesthetically, but it also plays a crucial role in your structure, strength and stability.