Glute strength and the best exercises to strengthen your hip.

I like strong glutes | Arana Hills Physiotherapy

At the end of this blog we have videos of bodyweight hip strength exercises and gym based exercises for you.

There is a reason that weightlifters and sprinters have well developed,(read large), butts. That’s because the gluteal muscles help provide the power to propel their body forwards at speed or propel ridiculously heavy weights upwards.

Why do i need strong glute muscles ?

Its not just important in athletes to excel. There is significant evidence that the strength of these muscles is correlated to;

  • Osteoarthritis, (OA), in the hips.
  • Running related injuries.
  • Issues with sacro iliac pain stability.
  • Low back pain.
  • Lower limb injuries at the knee and ankle.

Anatomy of the glute muscles.

The Gluteus maximus is the largest and heaviest muscle in the body. It is the most superficial of all gluteal muscles that are located at the back of the hip joint making it the largest muscle at the hip.

They cover the deep rotators of the hip that are also integral in the control and function of the hip. They are also big players in the health of a happy pain free hip. you can read more here.

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What does the Glutes do and how does it affect me ?

Gluteus maximus is the major gluteal muscle, (GM), its main actions at the hip are to :

  • Extend the hip.
  • Laterally rotate / turn the leg outwards from the hip.
  • The upper region can abduct the hip, i.e move the leg away from the side of the body.
  • The lower region can adduct the hip, i.e bring the leg across the body.

What daily functions do the glutes perform ?

  • GM is designed for powerful lower limb movements such as stepping onto a step, climbing, running and is very important in lifting, that’s why weightlifters have the “rump” that they do.

walking stairs | Arana Hills Physiotherapy

  • The GM and the hamstrings work together to help extend the trunk from a flexed position by pulling the pelvis backwards, for example standing up from a bent forward position. Think of the sprinter rising from the start of their race as they go from bent over position to more upright position..

competing | Arana Hills Physiotherapy

  • The upper portion of the GM can extend the knee through its attachment to the ITB.
  • GM is important in providing control by helping balance the pelvis on femoral heads thus maintaining upright posture. It also helps with the stability around the Sacro-iliac joint by helping with the muscular force closure system.This is especially important when standing on one leg and any form of running or walking upstairs / slopes.

running glutes | Arana Hills Physiotherapy

  • Its attachment throught the ITB supports the lateral knee, and external or outward rotation of femur when standing assists raising the medial longitudinal arch of the foot.

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What are the best glute exercises I can do at home.

Here are a selection of some of the best exercises that recruit the glute maximus and can be done in the gym or at home.

#1 Glute bodyweight exercises.

What are the best Glute exercises I can do in the gym ?

#2 Glute gym exercises.

#3 Don’t forget to stretch the hip flexors

glute stretch | Arana Hills Physiotherapy

Hope you find that useful, any questions please feel free to book in to see one of our team

Cheers

Dave

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1 Comment. Leave new

  • Dawn J English
    October 1, 2021 11:42 am

    Thank you the information is very informative and the exercises are in detail. I will definitely try these at home. Thank you very much.

    Dawn J English

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