Training the “glute” muscles for more than aesthetics has grown in popularity outside the ranks of bodybuilders, athletes, and social media influencers of recent. The glutes are essentially the buttocks and include the gluteus maximus, gluteus medius, and gluteus minimus. They are the largest hip extensors in the body. Along with extension of the hip, they affect both mobility and stability of the hip capsule, provide proper tracking of the knee, and aid in reducing stress on both the lower back and hamstrings. Everyone that trains at our studio does some type of glute training.
Decades ago, renowned physical therapists, Vladimir Janda, noticed certain patterns in patients with back pain. Specifically, he noticed that these patients had signs of inhibited weak glutes. Researcher Dr. Stuart McGill provided data in 2013 that birthed the term glute amnesia, which are inhibited weak glutes. In this study, they monitored glute activation while participants performed glute bridge exercises. They then performed a therapeutic procedure called capsular distension arthrogram which created pain in the hip area. They immediately re-tested and observed diminished glute activity. The common misconception is that the glutes “turn off” when exposed to pain. They never turn off, but rather experience a decrease in neural drive from the brain, a process called arthrogenic neuromuscular inhibition. To maintain a pain-free and healthy lifestyle, everyone should include some form of glute training in their exercise regime.
Here are a few of my favorite exercises for training the glutes.
Supine Single Leg Hip Extension- One of the best exercises you can perform is the single leg bridge. Since most people demonstrate asymmetries throughout their body, I recommend that you perform this exercise one leg at a time to maximize glute engagement. Lie on the ground and draw one leg close to your abdominals by holding the knee. If you experience knee discomfort, you can hold behind the knee. The purpose for drawing in and holding the non-bridging leg is to ensure that the hip extends the hip flexors and not the lower back. It’s a common error to lift oneself off the ground by arching the lower back and performing extension of the spine. Start the movement by driving the hips off the ground by pressing the heel into the ground. Because many people tend to be quadricep dominant and have tight and shortened hip flexors, I recommend the emphasis on driving through the heel. Complete eight to ten repetitions on each leg for a total of three sets.
Loaded Marches- Holding either a dumbbell or kettlebell in front of the chest, perform a standing march in place. Maintain a tall posture and avoid flexing at the hip as you draw a single leg into a flexed knee position. Provide a static pause and hold for one to two seconds before lowering and alternating to the other leg. This exercise trains the mobility of the anterior hip capsule as you draw a leg up, while safely and effectively demanding hip stability from the other leg. Complete eight to ten repetitions for three sets. Challenge the height of the knee as you march and execute a slow and controlled tempo as you march.
Step Ups- While holding two dumbbells step up onto a stable platform or box. For safety,
perform your initial set of ten repetitions without load. Maintain good posture throughout the movement and keep the whole foot securely on the platform as you step up, making sure to extend the hip at the top of the drill. Avoid using too much load and perform ten to twelve repetitions on each leg for three sets.
Give these a try and experience the rewards of stronger glutes.