Recently we asked our friend and instructor at SpinChagrin, Anna Latkovic, why there’s always so much focus on strengthening our glutes. Here’s what she had to say.
Even if you don’t care about the perkiness of your posterior, your glutes are an important factor in training for life – from picking up toys on the floor, to loving your reflection in your favorite jeans.
Weak glutes are one of the key culprits in almost every lower limb injury and lower back problem, often referred to as gluteal dysfunction. Because no one wants dysfunctions, including glute training should be an important part of your workout routine.
Your backside consists of three major muscles: the gluteus maximum, gluteus medius, and gluteus minimus. This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of the hip.
It is important to understand that to build a booty-full backside correctly, you need a good plan to evolve from good movement patterns in isolated movements to the more complex movements standing up. Strength is the name of the game and although bodyweight exercises such as donkey kicks, clam shell or other Jane Fonda originals are extremely beneficial, there is more to the story.
According to Functional Training Facility in Orange County, body weight glute bridges are a perfect example. They alone only activate 20-30% of the maximum ability or the backside muscles. These body weight moves are a good start, but more complex, weighted movement patterns need to be added to make a difference.
Here is a brief example of a workout plan that can get you started at home. (video available at http://www.nearlyallthings.com)
- Warm up- 5-10 mins of dynamic stretching
- Start bodyweight single leg glute brides – 3 sets (20 each side)
- Get stronger – transition into barbell or other weighted glute bridges – 3 sets of 10 reps
- Bodyweight walking lunges – 3 sets 10- 20 reps per side
- Get stronger – transition into weighted high step ups with a lunge back – 3 reps (10-12 each side)
- Bodyweight reverse Hyper extensions – 3 sets of 20
- Get stronger– Dumbbell Romanian Deadlift- 3 sets of 10
Anna Latkovic is an ACE Certified Personal Trainer, AFFA Certified Group Fitness Instructor, Mad Dogg Certified Spinning Instructor, TRX Certified Group Fitness Instructor