Hey Fit Family,
Today we are learning all about the Glutes!
So what is the glutes?
The glutes are your body’s largest and most powerful muscle group and they are crucial for running, jumping and lifting heavy weights. There are three muscles that makes up the buttocks – Gluteus maximus, Gluteus Medius and the Gluteus Minimis.
The largest of the three is the Gluteus Maximus, which works to extend and rotate the hips and legs. The gluteus medius sheathes and stabilizes the pelvis and core, while minimus helps support the hip area. Let’s look at an example of them in action – so when you run the maximus propels you forward; while the other two muscles provides balance and control for your femurs, which helps keep your hips, knees and ankles aligned.
The impact of weak glutes on the body.
Sitting for long periods of time is horrible for your glutes, as this often makes the hip flexors tight and overactive, which deactivates the glutes. When the glutes are inhibited (they have shut down, inactivity is the major cause but there are other reasons as well), a domino effect occurs – the psoas muscle (which is a small muscle that links the lumbar spine to the legs) has to then jump in as the stabilizer of the body’s core. An overactive psoas is one of the more common causes of back pain.
A weak medius can throw out the alignment of the femur (thigh bone), knee and ankle causing to overpronate the feet which can cause plantar fasciitis (heel pain), achilles tendinitis and shin splints.
Due to the lack of work the glutes are doing, other muscles have to make up for it such as the hamstrings which can result in them being over active and that can cause tight iliotibial bands (IT syndrome) and knee pain.
Fortunately we can reactivate the glutes and make them nice and strong. This month is all about the butt and I will be providing information on how to squat properly, how to reactivate your glutes and offering butt workouts. So stay tuned!