How to get those Buns of Steel

Blog: Buns of Steel! Why and how to strengthen your buttocks?


Why is it important to have strong buttocks?


Your Gluteals consist of 3 different muscles: Gluteus maximus, medius, and minimus. They are the largest and strongest muscles of your body and it is important to train them correctly for several reasons. Strong gluteal muscles help to improve posture, properly stand from a chair, improve standing/walking endurance, help with going up/down stairs, help to allow for safe movement and decrease in injury with high level movement such as running and jumping.


When these muscles do not properly function or are weak it can put you at a higher risk for low back, hip, knee, and limit her ability to function in an upright position.


Strong gluteal muscles can also improve athletic performance and are responsible for accelerating, decelerating, changing directions, and explosive power.


How to train your glutes right....



Bridge: use a band or strap around your upper thighs. Feet hip width apart lift hips. Hold until your gluteal muscles fatigue up to 60 sec. 2-3 reps.




Fire Hydrant: Come into a position on your hands and knees, apply a band around your thighs lift you knee out to the side and slightly behind you applying pressure out into the band. Hold until you fatigue or up to 60 sec. 2-3 reps.




Clam: on your side apply band around upper thighs. Feet together and bend knees. Lift top knee up into the band. Hold until fatigued or up to 60 sec. 2-3 reps



Squat: band around thighs, feet hip width apart. Lower hips down, while keeping knees behind toes. Hold to 60 sec. 2-3 reps.



Side stepping: with band around thighs or lower legs. Slight bend in knee, toes straight, side step 3-5 x going right and left. Repeat 10x or when fatigued.


Performing these exercises 3-5x/week will help to improve overall mobility, mechanics, and sport performance!


Powers, C. (2013). Which exercises target the Gluteal muscles while minimizing Activation of Tensor Fascia Lata? Electromyographic Assessment using Fine-Wire Electrodes. Journal of Orthopedic and Sports Physical Therapy, 43(2) 54-65

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