In light of today’s post on Instagram (if you haven’t seen it go check it out @mrandmrsmuscle) it dawned on us that many people may not know why it is important to train their glutes, aside from the fact that perfectly round glutes are sexy AF.
What are Glutes you say?! Glutes are your booty, your bottom, your Bum. They are connected to the largest muscle group found in the body and is responsible for key actions such as the movement of your hips and thighs.
Many of you are unknowingly walking around with inactive or weakened glutes due to the nature of your lifestyle (especially those that sit down most of the day).
Actively training glutes is for everyone not just females! *cough* Guys that disagree, you know who you are *cough*
Here are 5 reasons You SHOULD train your glutes
To Improve/correct your posture
Glutes play an essential role to your posture. Inactive glutes can shorten your hip flexors and overstretch your extensors. This can lead to issues such as anterior pelvic tilt, kyphosis, forward head, hyper-lordosis and/or sway back.
When you have weak or inactive glutes you force other muscles to overcompensate and ultimately leads to stressed muscles, pain, compression and injury. In addition, weak glutes lead to poor hip alignment and excessive rotation – which has a direct impact on lower leg and joint injuries, tears and sprains.
Improved Power and Performance During Exercise
Have you ever wondered how some people are just able to exude crazy amounts of force with what looks like seemingly minimal effort?
The guy or girl who weighs more or less than you and is visibly less fit, but their deadlift and squat is heavier than yours!
Well, the secret could lie in their glutes!!
Strong glutes are responsible for the explosive power you see when someone accelerates, changes direction, jumps or thrusts.
Increased muscle mass and reduced fat loss
We have all heard the saying ‘Never skip leg day’ and this isn’t because being top heavy makes you look like an upside-down triangle.
No, your bum and legs are the largest muscles in the body – the more muscle you have the more fat you burn.
Why? Because your muscles are always metabolically active, meaning they burn calories even when you are resting. Whereas excess body fat is as lazy as the person storing it.
Reduce Back Pain
This is directly linked to point number 1 about posture and applies to many people that we come across, almost all of my clients and the Me from 5 years ago!
As mentioned earlier, weak glutes lead to poor posture, which commonly results in back pain and in bad cases, slipped or bulging discs.
All of this can be avoided by taking precautionary measures and increasing your awareness around following a well thought out exercise regime.
Here are a few beginner/intermediate level exercises I recommend you try when training your glutes:
My 5 favourite glute exercises
- Barbell Hip Raises
- Bulgarian Split Squats (Barbell & Dumbbell)
- Romanian Deadlift
- Sumo Deadlift
- Barbell Jumping Squats