Having strong glutes is an important part of any fitness routine. Not only do strong glutes help you look good, but they also provide numerous health benefits: having strong glutes also makes it easier for you to make gains in the gym, so it’s important to keep your glutes active and engaged in every workout.
By strengthening your glute muscles, you can improve posture, reduce lower back pain, and reduce the risk of injury during exercise and everyday activities. In this blog post, we’ll look at the many benefits of having strong, well-trained booty muscles, and how strengthening your glutes can aid both your physical health and your bum-building progress. Let’s take a look!
What are the benefits of strong glutes?
So, why work on improving your glutes? Here are just a few reasons:
Your glutes help keep your spine in a neutral position, and when they are weak, it can cause you to slouch which can lead to chronic lower back pain. Strengthening your glutes will help improve your posture and reduce any discomfort associated with poor posture. Improving your posture also helps make your bum look bigger, so win-win!
Reduced back pain
We use our glutes every day for many mundane activities, such as walking uphill or lifting heavy boxes. If your glutes are weak, your back will end up doing all the heavy lifting (literally!) and end up strained. When your glutes are strong, they help support your spine and reduce this strain on it: this can significantly reduce or eliminate any lower back pain you may be experiencing.
Weak glutes can lead to instability and an inability to keep your balance. Strengthening your glutes will help you stay balanced and prevent injuries that stem from lack of balance, such as falls or sprains. This is especially important if you’re carrying out intense weight lifting exercises in the gym.
Improved gym performance
Strong glutes are essential for anyone working on improving their body with regular gym sessions or cardio workouts. Having strong glutes can help you run faster, support your body weight through cardio exercises, and move with more power.
Increased calorie burn
Working your glutes can also help you burn more calories as these muscles use a lot of energy to work. This means that by strengthening your glutes, you’ll be burning more calories even when you’re not actively exercising – the dream!
Having strong glutes can help you move with more control and precision, improving your overall coordination. This is especially important if you’re performing strategic muscle movements in the gym.
Reduced injury risk
Weak glutes increase the risk of injuries during physical activities such as running, jumping, and lifting. Strengthening your glutes will help you move more efficiently and reduce the risk of injury.
Overall, having strong glutes is an essential part of any fitness routine, but even more so if you’re looking to shape, grow, and build your bum. Weak glutes are much more difficult to build, so if you want to stay healthy and perform your best, make sure you include glute exercises in your workout routine to keep them active and ready to work.
How to strengthen your glutes
Before starting to strengthen your glutes, you’ll want to measure how strong they currently are.
To do this, lie flat on your back with one leg bent and the other leg straight on the floor. Lift your straight leg and hold it in the air for 10 seconds. Repeat this three times on each side, then switch legs and repeat the same procedure. The amount of time you can maintain your leg in the air is a good measure of how strong your glutes are.
Once you have an idea of how strong your glutes already are, you can start strengthening them. Simple bodyweight exercises such as lunges, squats and donkey kicks are all great ways to target your glutes and can easily be done at home with no equipment. As you become more comfortable with these exercises, you can add weights or resistance bands to challenge yourself further.
Additionally, Pilates-inspired exercise classes are also a great way to strengthen your glutes. Pilates focuses on engaging the core and using slow, controlled movements combined with breathing to effectively target all the muscles of the body. Classes such as barre or yoga can also be helpful in strengthening the gluteal muscles.
Having strong glutes is not only beneficial for how you look but how you feel too. With consistent practice and dedication, you’ll soon be feeling the benefits of having strong glutes in your everyday life!
I have weak or sleepy glutes – what do I do?
Having weak or sleepy glutes can drastically impact your booty gains and make it difficult for you to achieve the results that you want. Weak glutes can also lead to poor posture, an inability to perform certain exercises correctly and effectively, and a decrease in overall muscle strength.
Additionally, weak bum muscles may be unable to contract or relax efficiently during movements like squats, deadlifts, bridges, and other glute-focused exercises. As a result, you may find it difficult to increase muscle mass or tone in your glutes. To get the best results from your bum workouts, it’s important to ensure that your glutes are strong and well trained.
Reactivate weak or sleep glutes
If you’re looking to reactivate your weak or sleepy glutes, the best advice is to start with a few simple exercises.
Exercises such as bridges, squats and lunges can be very effective in targeting the glute muscles and helping them fire correctly. Additionally, using a foam roller or massage ball to work on tight areas of your glute muscles can help to release tension and improve mobility.
Finally, incorporating a few minutes of glute activation drills into your warm-up routine before exercising can ensure that your glutes are firing correctly for the rest of your workout. With some dedicated effort, you’ll be able to reactivate those sleepy glutes in no time!
I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.