All you need to know about glutes!
Today, Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Neutral Bay and Balmain will discuss the importance of strong gluteal muscles and common exercises used to stimulate these muscle groups.
What are the “glutes” and what is their function?
The gluteal muscle complex consists of three varied muscle groups, gluteus maximus, gluteus medius and gluteus minimus. All muscle groups originate at the pelvis and insert into the femur.
- Gluteus Maximus
- The largest of the three muscles, in fact, one of the largest muscle groups in the body. This muscle group significantly influences the stabilisation of the pelvis. The function of the gluteal maximus varies, including lateral rotation and extension of the hip and with different fibres, allows abduction/adduction.
- Gluteus Medius
- This specific muscle of the complex, plays a pivotal role in medial and lateral rotation of the hip and hip abduction. In addition, the gluteus medius significantly influences an individual’s ability to maintain a stable and neutral pelvis in single leg stance.
- Gluteus Minimus
- Enables internal and external rotation of the femur and inclusive of abduction.
Why are strong glutes important?
A stable pelvis also minimises the risk of injury and optimises the transfer of load. A reduction of strength of the gluteal muscle groups may result in a decrease in hip mobility.
The gluteal muscle group aid with the positioning of the pelvis. A neutral pelvis is a strong and stable pelvis and acts as a platform for lumbopelvic‐hip stability and lower extremity performance. A stable pelvis also minimises the risk of injury and optimises the transfer of load. A reduction of strength of the gluteal muscle groups may result in a decrease in hip mobility. This can potentially lead to muscular compensation and further strength/flexibility discrepancies. Single leg stance is heavily associated and influenced by the gluteal muscles and in turn, significantly contributes to lower limb function of the individual.
Common Exercises used to stimulate these muscle groups
- Squat
- Deadlift
- Glute bridging
- Lunge
- Clams
- Monster walks
- Crab walks
How can an Exercise Physiologist assist in building stronger glutes?
A tailored and specific exercise program that is designed based on both subjective and objective information gathered in an initial consultation
- Provide strategies and guidance that can be implemented into daily routine
- Assist with goal setting
- Education of physiological responses to exercise stimulus
If you or anyone you know would benefit from exercise during this time, or would like clarification on the information above – give us a call on 1300 964 002.
Written Kale Barton-Bissaker
