The importance of training your glutes – beyond just aesthetics

Why it is important to work our glutes beyond aesthetics

Our glutes are the largest, strongest muscles in the body (Image: Getty /

With rumors circulating that Kim Kardashian had her (unconfirmed) butt implants removed earlier this year, and Y2K fashion dominated on social media, it looks like the glory days of the peach emoji prey are coming to an end.

Glute training has dominated the female fitness sphere for years now, thanks in part to people like Kim K and her sisters mainstreaming the hourglass look, though questionable.

Fitness influencers have since profited from sharing and selling countless exercises to help their followers grow their glutes, and people have slung it up.

Research from Pure Gym suggests that glutes continue to rule as the body part most fitness fans want to build, with an interest in increasing glutes year-on-year and by a further 22% by 2021.

But even when trends disappear, it is important to remember that training specific muscle groups is about much more than making them look a certain way.

This could not be more true for glutes.

As strength and fitness trainer Kate Whapples explains, not only are our glutes our largest muscle group, they are crucial to ensuring that our daily movement patterns remain healthy.

“Even though it’s been a bit of a fitness craze, training your glutes is really important, as the gluteal complex is the largest and strongest muscle in the entire body,” Kate tells

‘Everything you do from getting up, walking, lifting a shopping bag, swinging a tennis racket or lifting your child off the floor, utilizes gluten strength.’

While glutes are the body’s primus motor, she says, there are several other reasons why we should not neglect our glutes.

“Whether you want to reduce soreness and pain, improve your posture, or improve your performance, work on training your glutes,” adds Kate.

Why is it important to train your glutes

Reduce the risk of injury

As Kate notes, we use glutes for almost everything.

As our strongest muscle group, our glutes help us avoid injuries during daily movement by keeping our bodies in line.

“Having strong glutes helps your body stay properly aligned and move within that alignment,” Kate says. ‘This minimizes the chance of getting injured while moving.’

Help maintain a good posture

Strong glutes are also essential for maintaining a good posture.

“It is very difficult to achieve and maintain a good posture without strong glutes,” says Kate.

“When your glutes, core and hips are strong and stable, it allows your body to move using the correct posture, limiting things like knee valgus and anterior pelvic slopes that are responsible for many people’s soreness, pain and injuries. . “

This is especially true for those who spend most of their days sitting behind a desk.

“Most people now exist in a constant state of flexion, sitting down, head bowed and shoulders rolled forward, looking at a screen that has a huge effect on our bodies,” she adds.

“With an ever-increasing number of people spending most of their time sitting down and hunched over, training your glutes and the back chain has never been more important.”

Improve your performance

Finally, if you want to see your performance in sports and fitness skyrocket, strong glutes are a non-negotiable bar.

“From a performance perspective, your glutes are absolutely vital to athletic performance,” Kate says.

‘Many of the major movement patterns that people use like a squat, a hip hinge, sprint, jump and change of direction all come from your glutes, so to improve these movements you need to improve the strength and power you have in your glutes. ‘

Incorporates these exercises for strong glute muscles

“While a lot of people squat down and think it’s their glutei workout covered, I’m afraid it’s not that simple,” Kate says.

‘Since your glutes are responsible for such a wide range of movements, it is important to train them in all of these areas of movement.

‘I put backward chain work into my client’s sessions twice a week, mixing single-legged, double-legged, balance, squat and hip-hinged focus to constantly challenge and improve their gluten strength!

‘Here are some of my favorite gluten-free exercises and how I recommend my clients implement them.’

Hip shock

Set: 3 | Reps: 10

Hip thrusts are brilliant as they work with your entire back chain, but due to the extension at the hip, they are really targeted at your glutes.

This exercise also has low power and is easy to load quite heavily, giving you a huge strength stimulus.

Step Ups with single leg

Set: 3 | Reps: 8

When training your glutes, it is also important to make some single leg variations.

This helps ensure that you do not train imbalances in your glutes!

Romanian deadlifts (RDLs)

Set: 3 | Reps: 8

RDLs or Romanian deadlifts work again with your entire posterior chain, but they are an ingenious exercise for practicing hip hinges, which is one of the most important movement patterns our glutes help with.

The main focus points for RDLs are to keep pushing your hips backwards while bringing your head forward so that you maintain the length of your torso and buttocks.

Try to make the downward phase neat and slow, then return vigorously to a standing position to challenge your glutes.

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