The gluteus maximus performs
essential functions. Besides keeping your jeans from falling down, it lets you
run, jump and generally enjoy most physical activity. A loss of strength or
ability can lead to back problems. To get the most out of your outdoor
activities and to improve your health, it helps to know which exercises
activate this vital muscle.
Anatomy and Function
The
gluteus maximus, commonly called the glute, is the largest of the three gluteal
muscles. The other two gluteal muscles are the gluteus medius and gluteus
minimus. The gluteus maximus originates on the backside of your hip, near the
low back, and attaches on the outside of the thigh bone, or femur. If your
glutes aren't doing their job, the muscles in your low back and your hamstrings
pick up the slack. This is called synergistic dominance. This is not good for
the glutes -- they aren't working -- and it's bad for your lower back because
the excess workload can eventually lead to injury. The primary exercise type
that activates the gluteus maximus is hip extension. During hip extension, the thigh
moves backwards while keeping a straight spine. You also bend forward at the
hip while keeping your knees straight and standing back up during hip
extension.
Lunges
Lunges
are an excellent starter exercise because they improve everyday movements, such
as walking up stairs. They can be done without weights, so they're easy to
learn. Start by standing with your feet side-by-side. Take a big step forward
and bend your knees while maintaining a straight spine. Be careful that your
front knee doesn't pass your toes. Once your back knee is an inch or two away
from the ground, push off of the heel of your front foot to get back to a
standing position. Start with just your body weight and do three sets of four
repetitions on each leg. After you've mastered the form, progress to using
weights.
Squats
Squats
can be done with body weight, dumbbells or a barbell. To do squats, start with
your feet about shoulder-width apart. First, push your hips back to start the
movement. Keep descending until your thigh is parallel with the ground and then
stand up by pushing through your heels to activate your glutes. If you've never
done squats before, start by using just body weight for three sets of six to
eight repetitions. Progress to using weight as you increase your strength.
Considerations
Consult
your doctor before beginning any exercise program. If you have a previous
injury, wait until you're healthy before you begin. Do a thorough warm-up
before beginning to exercise. Do five to 10 minutes of cardio to build a light
sweat, stretch the muscles of the lower body, then do some body-weight squats
and lunges. This prevents injury and lets you practice the movements at the
same time. Stop and check your form if anything hurts and drink water before
and during exercise to prevent dehydration.
0 comments:
Post a Comment