How Can You Work Each Muscle, and Why Should You?Gluteus Maximus Your gluteus maximus is the one most folks think of when they think “glutes.” It’s the biggest of the three and gets the most attention. The most efficient way to work your gluteus maximus is with hip thrusts. Deadlifts and squats absolutely have their place in a well-rounded glute routine; however, nothing beats a hip thrust. An extra point of stability (your upper back against a bench) and loose hamstrings (so they don’t take over the move) contribute to why this exercise is so effective. Gluteus Medius These are the slightly smaller muscles located just underneath your gluteus maximus and right below your lower back. They work to rotate your thighs outward and help provide a steady walking gait. There are a wide variety of exercises you can use to strengthen these muscles. Try: Gluteus Minimus The smallest of the three main glute muscles, the minimus are located immediately beneath your gluteus medius, deep in the posterior region of your hip. It’s so important to work these muscles, especially in our rather sedentary world. When you sit for long periods, your gluteus minimus can become extremely tight, throwing your hips and pelvis out of balance. Try: Lying hip abductions Side plank pulses Curtsy/side lunges' Fire hydrants
Why Train the Glutes? Strong glutes help with proper pelvic alignment, propulsion during running and walking, and single-limb stance support. They also help support your lower back during lifting motions and help prevent knee injuries. Bet you didn’t know having strong glute muscles was so important!
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