Athletic success, injury prevention and more
Most athletes have well-developed, powerful gluteal muscles.
Sprinting, pushing, jumping, punching, most rotational movements, and most movements involving the lower body require strong and powerful gluteal muscles.
The Purpose of the Glutes
Gluteal muscles are responsible for:
- standing up.
- pushing through the ground as in a jump or sprint.
- stabilization in the lower body.
- extension, rotation, and abduction of the hip.
- external and internal rotation of the thigh at the hip.
- stabilization of the knee during hip extension via the iliotibial band.
- extension of the pelvis at the hip.
Benefits of Glute Strength
Gluteal muscles provide necessary stability to reduce the risk of injury and prevent pain. Gluteal strength creates stability in movement, especially in sports.
In a golf swing, the torso rotates with a thorax to pelvis separation while maintaining posture. The gluteal muscles provide the stability necessary to maintain posture and achieve the necessary rotation without producing a slide or sway.
In baseball, it is necessary to rotate followed by dynamic stabilization in order to control a pitch or swing.
Three Glutes Muscles
Three muscles make up the buttocks, decreasing in size respectively:
- gluteus maximus.
- the gluteus medius.
- gluteus minimus.
Weak gluteal muscles contribute to various issues, including Achilles tendonitis, shin splints, back pain, and iliotibial band syndrome. When the gluteal muscles are under active, the psoas major, a hip flexor, takes over and creates pain in the lower back. To reduce back pain in many people, we get the hip flexors to relax while developing and engaging the gluteal muscles.
Developing the gluteal muscles and stabilizers in the lower body corrects knee valgus and reduces the risk of injury to the hips and knees.
- Knee valgus, the collapse of the knee medially, is a common occurrence in sports, including weight lifting.
- Though the cause of knee valgus is not fully understood, weak gluteal muscles contribute.
- Weak gluteal muscles increase the risk of injury to the knee and are a strong predictor of injury to the ACL.
Weekly Glute Training
Do not neglect the leg and gluteal muscles in your weekly training. Work with a skilled and knowledgeable trainer to ensure that your technique and exercise approach produces the desired results. Contact us today to schedule your first training session, and we’ll get those glutes working for you!
Crontreras, B. (2013, June 14). Knee Valgus (Valgus Collapse), Glute Medius Strengthening, Band Hip Abduction Exercises, and Ankle Dorsiflexion Drills. Retrieved February 10, 2015, from http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/
Martin, D. (2013). Gluteus Maximus Anatomy: Origin, Insertion, Action, Innervation – The Wellness Digest. Retrieved February 9, 2015, from http://thewellnessdigest.com/gluteus-maximus-anatomy-origin-insertion-action-innervation/
Parker, M. (2013). Improving Your Golf Swing: Why the Glutes Matter. Retrieved February 10, 2015, from http://activedgefit.com/improving-your-golf-swing-why-the-glutes-matter/