With such a selection of 'booty' enhancing gym wear available, including 'booty lift shorts', 'srunch butt leggings', 'Bootyful pants' and many more, it is easy to focus on how your butt looks as opposed to if your butt works! Remember, your glutes are amongst the most important muscle in your body, and how they look should not be your number one focus.
What are the glutes?
The major muscle group (made up of your gluteus maximus, medius, and minimus) is a key player in explosive movements like jumping and sprinting. However, even before you get to thinking about exercise performance, strong glutes are required to support your general posture, and help alleviate both back and knee pain that can be caused by weak glutes.
Managing back pain.
Your glutes are responsible for hip extension, and also its reverse action. When the feet are fixed on the ground, the motion your glutes assist with is raising the chest up from the ground, like as in a deadlift. Therefore, strong glutes are essential to lower back health, since they assist with my pelvic and trunk motions as well. When your glutes are strong, you have a stable pelvis and better support for your lower back, so any load can be more evenly distributed through the lower back and lower extremities. A sign of weak glutes is rounding of the back during a deadlift.
Dont forget the knees.
Furthermore, your gluteal muscles help create pelvic stability. This is important because your lower extremities function in a closed chain. This means that if something goes wrong at the ankle, it can cause imbalances at the knee and further up the leg at the hip. The same can occur if an instability arises at the hip, it can lead to excess forces on the knee and ankle. This can lead to knee discomfort or pain. Instability at the hip can cause excessive medial rotation of the femur, which in turn creates lateral patellar tracking. Lateral patellar tracking (or lateral kneecap tracking) is a common source of knee pain for many individuals.
Finally, it aids your athletic performance, no matter what you do.
Finally,, is is also correct that glutes are essential to many athletic pursuits: acceleration, jumping, and even heavy lifting. It is also correct that the glute maximus is one of the largest and strongest muscles in the body, therefore it has a lot of influence over the explosive nature of an athletes performance. If you let your glutes get weak, you may find yourself less powerful, and efficient as some of your competitors.
So what are the best exercises for the glutes.
Well this is where it gets complicated. Many different trainers will give you a variety of different exercises that are considered great for the glutes. Our personal favourite is the weighted hip thrust. It has been found to have an impact of all three glutes and is really simple to do.
In summary, the key here is to work your glutes regularly, at least 2-3 times per week and to stop worrying so much about how your booty looks.