Saturday, 03 March 2018 06:09

Where have all the Glutes gone ?? By Sarah Wadeson

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Where have all the glutes gone?

As a nation, we are suffering from a weak glute epidemic. Modern life has led to us sitting down for
the majority of the day, we sit at our desks, sit in the car, train or bus and then we go home and sit
on the sofa! As a result, our glute muscles have gone to sleep! This overstretches the muscles and
leads to adjacent muscles becoming active to compensate.


Why do we need to worry about this? The glute muscles are the largest muscle group in the body
made up of the gluteus maximus, medius and minimus. These three muscles work together to hold
up our skeleton and allow a vast range of movement. If they are not firing properly other muscles
will overcompensate leading to pain and soreness because of the additional stresses put upon them.
Weak glute muscles are actually often the root of people’s back problems as the glutes need to be
firing properly to take the weight off the lower back.


And it’s not just sedentary people that need to be concerned. A lot of people of who exercise
regularly still have underdeveloped glute muscles. Even if you squat and lunge several times a week,
you need to make sure you are doing those moves correctly. Yes, they are great for toning that
derriere but if not performed properly and especially under load there is a huge risk of muscular
imbalance with the quads and lower back taking the pressure.
So how do we turn our glutes back on?


 Focus on them!


To gain control of the glutes you need to re-boot the brain – body communication. It is
therefore really important to consciously think about engaging the glutes when performing any
exercises that require them.


 Sit less


It’s not just your exercise routine that matters, its what you do when you’re not exercising that
matters. Today, the average person in the UK spends 8-10 hours sat down every day. Think
about how you can decrease this time by walking to work or standing on the bus/train, go for a
walk at lunchtime and try to plan your evenings to include time moving around so that you don’t
end up on the latest box set marathon!


 Increase mobility


Training those glutes is pointless if you can’t perform the moves properly. For example, poor hip
mobility can prevent you from being able to achieve the best squat technique but doing mobility
moves such as hip openers and foam rolling the glute area can really help to increase your range
of movement.


 Glute activation exercises


Try to perform some glute activation exercises a few times a week. Some great examples of
these are Glute Bridges and Kickbacks.
Glute Bridge
Lie on your back with your knees bent, feet on the floor and your arms by your sides with your palms
facing down. Squeeze your bottom and raise your hips. Pause for two seconds before lowering.
Repeat 12 – 15 times.

Kickbacks


Start on all fours with wrists under shoulders and knees under your hips. Kick back and up with your
left leg until you feel a squeeze in your glutes. Lower and repeat 12 – 15 times and then swap legs.
So let’s wake up those glutes people

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