We all know that having some well sculpted glutes looks great right? But have you thought about the real benefits of having a strong butt? How well activated glutes can affect your posture, improve your athletic performance and reduce your chance of injury? For many individuals their glutes remain 'inactive' or 'switched off'. Inactive glutes can mean that the muscles are weak and are not relied on as much as they should be during exercise.
Glute activation refers to 'activating' or 'firing up' the muscles in order to strengthen them. If you're keen to learn more we are holding a GLUTE ACTIVATION WORKSHOP on Wednesday the 26th June at 6:30pm at Fleur Wellbeing Newcastle, hosted by our lovely Instructor Cat Magin. During this workshop we will explore some simple biomechanical tests to screen for poor glute activation and then review myofascial release techniques, strength exercises and neurological cues to get this group of muscles working properly and getting you on your way to a better butt and essentially a better life!
WHAT ARE YOUR GLUTES?
Your 'glutes' or your 'gluteal muscles' refer to the muscles in your butt. Specifically there are three major muscles in this area: your Gluteus maximus (the main, large muscle that shapes your backside), your Gluteus Medius and your Gluteus Minimus (two smaller muscles that assist your body in moving your body). Together the glutes work with your other core muscles to support your spine and maintain your posture.
WHAT CAUSES WEAK GLUTES?
There are many possible reasons for why someone may have weak glutes, however one of the main causes is that many of us are living increasingly sedentary lifestyles. Many jobs now involve people sitting down for a large part of their day, or after a long day of work we come home and sit on the couch; this means that the glute muscles can become dormant more than they should be. Another reason why someone may have weak glutes is because of poor form and generally over-relying on other muscles during everyday movements, which contributes further to the muscles remaining inactive. Or the glute muscles may just be overtight due to either too much sitting, overuse or overexertion in athletic performance and so it is important to know how to release these muscles in order to relieve tightness and ensure proper muscle activation.
WHY IS GLUTE ACTIVATION SO IMPORTANT?
Learning to activate your glutes properly is important so that you can strengthen them. The strength of the glute muscles can have a major impact on the overall strength of your body; your glutes support your core, help to support a range of exercises and compound movements, as well as help avoid muscle imbalances which can lead to decreased muscle mobility.
With so many of us having to spend the majority of our day "glued" to a chair, we are in danger of contracting the "sitting disease" which can lead to muscle degradation and a bad back. By strengthening your glute muscles your spine will have more support and your pelvis will automatically begin to stabilize. Both of which are essential to improve posture.
IMPROVED ATHLETIC PERFORMANCE
Your butt is actually capable of generating an incredible amount of power! Strengthening your glutes can lead to improved speed, acceleration and explosive power - athletes with stronger glutes are stronger and faster than those with weak glutes. The same goes for dancers, those with strong glutes can perform higher jumps and safer movements than those with weak glutes.
REDUCED CHANCE OF INJURY
Strong glutes play a vital role in reducing your chance of injury and having strong glute muscles can prevent serious injuries to your knees, lower back and hamstrings, all of which are essential to simple daily activities. Weak glute muscles can also cause poor lower back alignment which can lead to some serious injuries including sprains and tears in your back muscles.
So if you're keen to get working on those glute muscles and want to learn more, we'll see you at the Glute Activation workshop on the 26th of June, or in one of our many classes including Mat and Reformer Pilates, Barre or TRX where we will work closely with you to ensure proper technique, activation and alignment.
Written by Ellesse Hawkins
Our Blog posts are a written by our Instructors at Fleur Wellbeing Studio, to share in knowledge and inspire our community.