Developing great gluets is the priority for many men and women who exercise. Beyonce and the girls in Destiny’s Child taught us that being ‘bootylicious’ isn’t such a bad thing and the mainstream media is appreciating a more athletic female with a firm and rounded posterior. Recently Tom Hardy was voted sexiest man and his best asset according to the voting panel was his gluets. From a cosmetic view point, gluets are in! There has been a 35% increase in gluet operations in the USA from 2010 to 2015 with 106,000 individuals going under the knife in 2015 to have their posterior plumped up.
Ok so for the vanity exercisers we would all like to develop a firmer set of glutes, but the athlete in us should recognise the benefits of stronger gluets. For athletic performance , they are responsible for accelerating, decelerating, changing directions and creating explosive power in jumps. Athletes with strong glutes will be faster, more efficient and explosive in their movements than athletes with weaker glutes. Developing strong glutes is not only essential for optimal performance, but also can decrease your risk for injury in the knees, lower back, hamstrings and groin. Weak glutes can cause an imbalance in the hip, which may lead to excessive medial rotation of the femur and lateral tracking of the patella, thus potentially causing knee pain. Strengthening your glutes decreases your risk for back injuries in exercises such as the deadlift and squat by taking some of the pressure off your lower back. Furthermore, weak glutes may also contribute to pulled muscles in your hamstring or groin.
Exercises that promote a firm posterior.
The Barbell Squat to parallel or below (yes you can go below parallel) will engage your gluets. Go heavy and go deep.
Drive through the heel and ensure you push your pelvis forward at the top of the movement. This will ensure your gluet activates.
Walking lunges are better still! Drive into the heel and ensure you drive through each step.
Engage the full posterior chain as you deadlift. Learn to take the slack out of the bar and drop the hips prior to lifting for greater gluet engagement.