Is butt training a superficial trend of the moment or should we all be training our glutes? Exercising your glutes may be more important than you think.
Why is it so important to train your glutes?
The condition of our buttocks affects the well-being of our whole body. Sitting paralyses and lazily suffocates the buttocks. Lazy buttocks cause problems with walking, posture control and posture, among other things. These problems can lead to pain in the lower back, for example.
What buttocks?
The buttock is not just one muscle, but more specifically three different muscles. The most important of these muscles is the gluteus maximus. The gluteus maximus is the muscle that we think of as the buttocks. The gluteus maximus is the largest, strongest and most superficial. The main function of the gluteus maximus is to extend the hip.
The gluteus medius is the second largest of the gluteal muscles. It is located mostly underneath the gluteus maximus. The gluteus medius is a powerful triangular muscle whose main function is to support hip flexion. The gluteus medius also plays an important role in walking by preventing the pelvis from tilting to the side of the leg in the air.
The gluteus medius is the smallest muscle in the body and is located under the gluteus medius. The main function of the gluteus medius is to pull the hip back.
How to train your buttocks?
The most important thing when training your glutes is variety. Versatility in glute training means that the workout includes an appropriate amount of large multi-lever movements, isolating movements and single-leg movements. However, unnecessary gimmicks should be avoided.
It is also good to take into account sufficient load and upward gradient. Without them, no progress will be made. Before you start training your buttocks, you should also remember the following:
- Sit less
- Pay attention to muscle balance
- Don't be greedy at the beginning
- Prefer wide business radii
- Also remember rest and good nutrition
While there are many different movements that can be used to train the buttocks, there are three movements that can be said to be the queens of buttocks training. With these three movements, you can train your buttocks effectively:
- Squat
- Land lift (ground lifting)
- Pelvic lift (hip thrust)
These movements are multi-lever movements, meaning that several muscles work together with the buttocks. Squats and deadlifts in particular require technical skills, and it can be a good idea to ask a personal trainer for help. It is a good idea to practise the techniques before moving on to heavier weights. Once you have the basics down, you can vary the movements as you wish.
If these movements are not yet part of your training routine, try them out. Start practising the movements from your own starting level.
See here for technique and tips videos for these shops:
Source used:
Aalto et al: Work out a strong and firm buttock, Fitra 2015
