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How to Train Your Butt for Injury Prevention and Improved ADF Performance
Wondering how you could be the master of the beep test or why your knees are in pain often after a heavy session? Glute training may be the answer for both.
How to Train Your Butt for Injury Prevention and Improved ADF Performance
8/11/2018
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What Are The Glutes?
- Gluteus maximus: This is the largest muscle in the human body, and originates from the inner upper part of the hip bone. It's the main extensor muscle of the hip that helps stabilise the knee, rotate the femur and centralise the hip socket thus ensuring we can walk upright.
- Gluteus medius: Primarily used to aid hip abduction, the gluteus medius also stabilises the pelvis and femur. As the name suggests, it is the middle-sized muscle of the three. It is located between the posterior and middle gluteal lines.
- Gluteus minimus: This is the smallest of the three muscles, and it starts at the outer surface of the hip bone and runs between the middle and inferior gluteal lines. It works with the gluteus medius to stabilise the pelvis and femur.
Why Focus On The Glutes?
How To Train The Glutes
- Side lying hip abduction and adduction
- Hip external rotation
- Pelvic posterior tilt
- Balancing exercises, single leg deadlift, squat and lunges to all directions
- Core & obliques strengthening workouts
- Exercises that work on the foot and ankle’s link to the glutes - again, single leg standing exercises, single leg hip bridge and hip thrust
- Kettlebell swings and cleans to improve hip power