It’s all About the Glutes
When your Grandparents used to tell you they walked to school 5 miles each day and both ways were uphill, a portion of what they were trying to explain is true. Our ancestors did actually have it tougher than us from a physical perspective. Back one hundred years ago, the average male walked 10K steps a day and females walked 6K steps without having to really think about it. They didn’t have FitBits to monitor their steps and motivate them to walk more. Nowadays, with cars, smart phones, elevators and escalators we are sitting and standing way too much!
All of this sitting around, is leading to weak glute muscles, which is causing tight hamstrings and hip flexors and leading to more back pain.
So What Can You Do About Your Weak Butt?
I find the first step to resolving many muscular issues or imbalances is to get moving more regularly throughout the day. Try getting up from your desk hourly and going for a 3-5 minute walk. Head outside and let some Vitamin D sink in if you can. In addition to walking more, building muscles in your butt through strength training, is necessary. If you have weak glutes, you’ll have to start slowly to train you mind to properly recruit and fire your glute muscles when it should.
My Favourite Glute Exercises
I’ve chosen these exercises because they work each of the three glute muscles – the gluteus maximus, medius and minimus.
- Glute Bridges: This glute exercise is a real butt burner! As you lift your hips up, really squeeze you butt cheeks together, feeling almost all of the work in your glutes versus your low back. In the video below, I’m showing you an extreme version of the exercise. To perform a simpler version, keep both feet on the ground.
2. Deadlifts: This classic exercise works all of your glute muscles and hamstrings simultaneously. Be sure to recruit and squeeze your glute muscles when you’re on your way up in the exercise. To protect your back, start by lifting a weight that you’re quite comfortable with and build up from there.
3. Banded side walks: This is a great exercise for the gluteus medius, which is often our weakest glute muscle group. Step one leg out far to the side and walk other leg in only a little to ensure that there’s always tension on your leg muscles.
4. Squats: All versions of a squat should work the glutes and quads. The way to recruit the glutes in this exercise, is by balancing your weight across your heels and toes. I often start people off by getting them to stand up and sit down from a bench or chair without weights, as per the video below. We slowly build up the weight load and get rid of the bench over time.
To Sum it Up…
Having strong glutes is important for your total body strength. Try the glute exercises above, and let me know which one is your favourite.
Source: Put Your Butt Back to Work, Louise Taylor and Tyson Plesuk, Impact Magazine, The Summer Sports Issue