Don Beaver, Fitness Director
Often, our weight training focuses on upper body due to our desire to appeal to our egos, as we wish to appear muscular to others. However, it is the glutes that are the powerhouse that provide stability and support for the hips as we walk, stand, and sit. They are essential for functional and athletic movements that we are actively involved in, such as golf, tennis, pickleball, hiking, and many multi-jointed leg exercises. Not only will they help with your sports activity performance, but they are critical for everyday balance and movement that will assist in our desire to maintain our independence so we can remain in our homes with an active lifestyle.
The glutes are comprised of three different muscles:
• Gluteus Maximus: The largest and strongest muscle in the group delivers the most powerful and athletic thrust.
• Gluteus Medius: Situated on the outer surface of the hip
• Gluteus Minimus: The smallest of the three muscles and is located beneath the gluteus maximus. These two glute muscles are vital to maintaining balance with your pelvis for all forward movements, such as walking, running, etc.
When you walk, the glutes extend your hips, push your legs backwards, and propel you forward. When you stand up, glutes contract to lift you from seated to standing. When you climb stairs, they help you lift your body weight with each step. When you get out of bed, they give you the strength to transition from lying down to standing up. When you bend over, they stabilize the hip joint, your lower back, and support you when you bend to pick up something. When you stand on one leg, glutes support your balance.
Have I given you enough reasons to focus on your body’s lower half that might be as ego-soothing as your body’s upper half? After all, those upper body muscles do not produce nearly as much functioning strength and sports movement as the lower body muscles, in particular, your glutes!
Common exercises that can be incorporated in your workouts that will specifically target and benefit your glutes include the following:
• Bridges, banded bridges, and one-leg bridges
• Prone plank with single-leg hip extension
• Hip thrusts and banded thrusts with core engaged and chin down
• Fire hydrants, clamshells, and banded clamshells
• And, of course, the ever-popular squats, where your knees do not extend past your toes when using either the squat machine or simple wall seating
We have a wide range of group exercise classes taught by our learned instructors that incorporate a number of these exercises, as well as two exceptionally qualified trainers who can guide you in your desire to strengthen those glutes!
In closing, let’s remember to enjoy this wonderful life journey as healthy as possible!