For an area of our bodies that we never see, we spend an awful lot of time thinking about our glutes. For women, it seems they are constantly a work in progress. The three butt muscles are invariably too small, too droopy, too jelly-like or too flat. The vast majority of women are focused on a bigger butt. They want glutes that are round, curvaceous, firm and as sexy as hell. But it’s not just women who are desirous of good glutes. For men, tight, taught glutes are the perfect complement to sweeping thighs and hamstrings, as well as full, flaring lats. Developing your glutes isn’t just about looking hot. If your glutes are under developed you are not going to be as fast, powerful and strong as you could. You are also going to be far more prone to lower back problems. Regardless of your sport or discipline, unless and until you develop those gutes, you will never be able to run and jump as efficiently as you could be doing. For many, though, developing the glutes is a frustratingly difficult thing to do. Women seem to find the beautiful butt to be an elusive quest. Men, too, struggle to develop their glute muscles. In this comprehensive guide we will get to grips with your butt to enable you to maximally develop it. You will then have in our possession all of the information that you’ll ever need to transform your glutes from glib to glorious. Comprising the biggest muscle in the human body, the gluteus maximus constitutes the main part the butt. The gluteus maximus is responsible for three key actions: Of course, the gluteus maximus doesn’t do these things alone. It works in concert with the gluteus medius and minimus to do it’s work. Located on the outer side of the pelvis, the gluteus medius is the key stabiliser of the hip area. Without it, or with a severely weakened gluteus medius we’d have major difficulty maintaining our balance and stability. Along with the gluteus minimus, it is the most powerful abductor and internal rotator of the hip joint. It is responsible for flexion and inward rotation, as well extension and outward rotation. Situated underneath the gluteus medius, the gluteus minimus work in concert with the medius as the most powerful abductors and internal rotators of the hip joint. The gluteus minimus performs the same functions as the gluteus maximus. The muscles of your butt, then, do a whole lot more than provide a cushion for you body when you sit down. They are, in fact, integral to the health, form and function of your entire body. That is why we need to maintain them. The three glute muscles play a key role in your overall wellness, strength and conditioning. But only if we keep using them. We need to consciously work the glutes by directly targeting them through exercise and movement that involves spreading our legs, twisting and turning. The lifestyle that we lead in the Western world is not conducive to healthy glutes. In fact, it pretty well makes them redundant. We need to re-employ them. If we don’t they will shut down on us, making it that much more difficult to perform the necessary functions of our life. When our glutes are weak, flabby and out of condition, we place a much heavier demand on the other muscles of the pelvis to pick up the slack. One of the smaller muscles that is put under an inordinate amount of pressure by weak glutes is the erector spinae (lower back). That’s why so many people suffer from chronic lower pain. That pain in the back is due to weak butt muscles. Strengthen the glutes and the back will fix itself! But it’s not just the lower back that picks up the slack from weak glutes. It’s also the hamstrings. Again, this an area where many people have injury. Pulling a hamstring is a common complaint which can, once again, be lessened by working the glutes more effectively. In order to function as a healthy, vital, active human being, you need to have strong, tight and toned glute muscles. To get them you need to consider your glutes as another body part, like your deltoids and give them the respect they deserve with targeted movements. The glutes, however, are used to sitting around and doing nothing. In order to maximally stimulate them, you have got to wake them up and force them to pay attention. And that is why you need to start your training with glute activation movements. This was the First Part of the 4 part series on Glute Training. Click here to read Second Part and Part 3 as well as Part 4. Happy reading! Quad dominant exercises are critical to complete development of the glutes. These exercises invariably involve some variation of a squatting movement. This allows the knee joint to move through a full range of motion, with resultant hip flexion and stretching of the glutes. Quad dominant movements best stretch the glutes under a heavy resistance. You’ll find that these movements will cause muscular soreness in the glutes more than any other. Many people who perform squat based exercises don’t use their hips. As a result, there is a tendency to transfer the resistance forward while bending at the knees when squatting, as opposed to sitting back and and absorbing the load with the hips. People rise up on their toes. They also fail to go down deeply when performing lunges. They then do all sorts of things to compensate for the failure to use their hips. If you want to do justice to your glutes, you need to push through your heels. When you do, you will feel your hips producing the power of your lifts. Not everyone is built to squat. Some people are natural squatters while others really struggle to come to grips with the exercise. It’s important to persevere to master the mechanics of the movement to ensure that you are able to maximise the effect on the quads and the glutes. Soreness comes with quad dominant exercises, but soreness is not the prime requisite for size, shape and strength. Too much soreness will actually halt your gains. If you pulverize your muscles to the extent that you can hardly move, you won’t be able to do justice to your next workout. The best policy is to work your glutes regularly with a range of exercises. Incorporating quad dominant movements in your routine is an effective way to curb knee pain. When the quads are made stronger, and the hips are trained to play their part in the lift, the amount of stress on the knee joint is greatly reduced. The knee will be able to correctly track over the foot, alleviating stress on the knee. Quad dominant movements will also make you a more effective sportsperson. Whether your chosen discipline involves running, jumping, weaving or lunging, the quads are critical to your lower body movement. Training with quad dominant exercises will provide you with glute strength to burn when you are in a deep squatted positions. This will greatly assist in the absorption of impact when coming down from a jump. Of course, the squat is the king of lower body exercises. The squat demands that the core be stable, especially around the erector spinae. It will develop great quad, as well as hip, strength. It will also encourage improved joint mobility through the lower body. To fully engage the glutes, though, you need to add in movements like deadlifts and hip thrusts. Original article and pictures take http://garagegymbuilder.com/the-definitive-guide-to-glute-training/ site
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