Good glutes aren't just for looks! These muscles are actually key in successful strength training, and the Hybrid team has put together four exercises to help build yours.
The importance of building stronger glutes
There are many reasons you should work your glutes. Your butt consists of three major muscles: the gluteus maximus, gluteus medius and gluteus minimus. These muscles extend, allow side to side movement, and control internal and external rotation of your hips. Many people have weak, underdeveloped glutes and tight hip flexors due to jobs that require a lot of sitting. When your hip flexors become tight there is a much higher risk of injury. Performing exercises to open your hips and strengthen your glutes can actually help prevent injuries.
The gluteus muscles tie into the lower back and help support your torso, strengthening them will help improve your posture. Improved posture supports the lower back which also helps prevent injuries.
Glutes stabilize your pelvis and help keep the integrity of movement in your hip joint. When your glutes are strong your lower back doesn’t bear the brunt of your motion. A stable pelvis also puts less pressure on your knees and ankles.
Exercising your glutes is also a great way to promote fat loss. The glutes are one of the largest muscle groups in the body so they are easier to build up. Increased lean muscle mass speeds up your metabolism, aiding fat loss.
Check out the video to see the our four favorite exercises (below) in action!
- Barbell Hip Thruster- This exercise not only helps with glute development but it also works the hamstrings, quadriceps and adductors. It increases acceleration and sprint speed and helps improve the function of the entire body since the glutes influence foot, ankle, knee, hip, pelvic and lower back mechanics. Performing hip thrusters will also help improve the size, strength and appearance of your glutes.
- Bulgarian Split Squat- This single leg exercise works the glute muscles as well as the upper leg muscles. It will help build lower body muscles without the additional stress on the back that traditional squats may cause. Bulgarian split squats target the quads while the hamstrings and glutes act as stabilizers.
- Mini Band Bridge- This exercise works your glutes, lower back and hamstrings. It is a helpful exercise to strengthen your glutes and open up your hips.
- Stiff Leg Deadlift- This exercise is ideal for building a stronger back and hamstrings. When performed properly it will enhance your muscle development and overall performance in the gym.