By Jake Thide
Recently I had the opportunity to learn from Josh Henkin, CSCS and Jessica Benko, MS PT, SFMA with their seminar “The Glute Truth: Understanding the Science of Glute Training”.[1] The glutes are some of the most important muscles in the body, with importance in maintaining low back health, knee health, good posture, athletic movements, and so much more. In fact, research has shown that weakness in gluteus maximus (the largest of the three glute muscles) has been linked to “knee pain, anterior cruciate ligament injuries, low back pain, hamstring strains, femoral acetabular impingement syndrome, and ankle sprains.”[2]
But what is the purpose of the glutes?
Gluteus maximus has three basic functions. The first is to stabilize the surrounding areas, including the low back, SI joint, hip joint, and the knee via the IT band. The second is to stabilize the body as a whole by preventing forward lean in the trunk, stabilizing trunk rotation, as well as stabilizing the hip and leg during unilateral movements. The third function is to exert large amounts of force to cause hip extension, external rotation, abduction, and even adduction in the lower fibers. Gluteus maximus is able to do these things because the fibers run diagonally, allowing for movement in all three planes of motion. On top of that, the gluteus maximus muscle is the largest muscle in the body![2]
Why does this matter?
Clearly the glutes are an extremely important muscle group. This is why here at TrainSMART Personal Fitness, we focus so heavily on glute activation and core stability. The glutes and core are the foundations of stability and athletic movement. Targeting these muscles reduces the risk of injury, increases athletic ability, and helps to control the rest of your body.[1] With all that being said, here are three great glute exercises that we love to use.
Hip Bridge
The Hip Bridge is a foundational movement that we love to use in our warm up and circuits. This is especially important for those who struggle to feel their glutes activate as it is a very safe position that works to isolate the glutes. To start, lay on the floor in a hook lying position, as shown below.
From there, brace the core, press the heels into the ground, and lift the hips up towards the cieling, stopping when the shoulders, hips, and knees create a straight line, as shown below.
This exercise is great for both static holds and repetitions. Here are some ways to progress this exercise:
- Add a band or belt around the knees to add hip abduction as well.
- Elevate the surface the shoulders are on to increase the range of motion.
- Place a weight on the hips to load the exercise.
- Move to a single leg hip bridge.
Step Up
The Step Up seems simple, but is incredibly effective. Place one foot onto an elevated surface.
From there, press the foot into the step, and drive through the hips to reach a standing position. Slowly bring the foot back to the ground, being sure to feel the glutes the entire way down. Bring a medicine ball towards the hip of the elevated leg to help fire the glute.
Some great ways to progress this are:
- Increase the height of the step.
- Add weight to load the movement.
Single Leg Hip Hinge
The Single Leg Hip Hinge is another great glute exercise. Once you have mastered the hip hinge, moving to one leg is a great progression to work the glutes through stabilization and extension. Plant one foot on the ground and shift your weight to that leg. Grab the ground with your toes and brace your core.
From here, reach the weightless foot towards the wall behind you, moving through the hip. From there, focus on the glute as you press your hips forward, coming back to a standing position.
Some people may find this to be too much of a challenge in the beginning. Here are some ways to regress this:
- Move into a sprinter's stance to do an offset hip hinge instead.
- Use a val slide rather than lifting the foot off of the ground.
For those that want more of a challenge, here are some great progressions.
- Hold a weight to do a single leg RDL.
- In the end position, move your hips up and down to do a hip airplane.
- Drop into this position and perform a row with a dumbbell or kettlebell.
Here at TrainSMART Personal Fitness, we love glute training. Contact us today to see how we can help you move without limitations and stay strong for life!