IMPORTANCE OF GLUTE STRENGTHENING.

Dr. Sachin Rathod (OT)
Feb 19, 2019
3 min read

The gluteal muscles are the largest and most important group of muscles to maintain hip joint stability. The gluteal muscle consists of three muscles that work together in hip abduction, rotation, extend the hip and also internal and external rotation. Weak glute muscles can also cause injuries to hamstrings, knees or lower back.

The muscle group is consisted of three muscles-

Gluteus maximus
Gluteus medius, and
Gluteus minimus.

Here are some advantages of having strong gluteal muscles-

Increase hip joint stability
Stronger hip extension
Decrease risk factors causing backache
Stronger gluteal muscles can reduce the muscle tension from lower back and stabilize the pelvis, thus preventing back pains.
increase athletic performance
Many of our corporate jobs demand long hour sitting at one place. This in turn hampers the effective firing of the gluteal muscles. This muscular imbalance leads to hip flexor tightness, due to long held flexed postures
Stronger gluteal muscles can improve your speed, agility, stability and flexibility. Every time when you jump or run, your gluts stabilize your pelvis and SI joint thus reducing force of impact on other joints like knee ankle.
The efficient biomechanics will in turn improve the athletic performance.

EXERCISE-

Double leg bridging

lie down on your back on the floor, hip and knees in bended position with feet flat on the floor.
Feet should be at hip joint width apart and heels near to the fingers.
Now, lift the hip off the ground and at the same time contract your glutes and abdominal muscles (hold this position for 15-20 seconds)
Continue this for several times for better results.

*for progression you start Single leg bridging and then leg marching in bridge position

2. SINGLE-LEG BRIDGE

Lie down on your back with hip and knees in bended position with feet flat on the floor.
Feet should be at hip joint width apart and heels near to the fingers
lift your one leg straight up off the ground (point your toes towards the ceiling) and hold up there and now, lift hip off the ground (on single leg) and
first just repeat the movement (up and down).
For progression you can maintain this position for 15-20 seconds and relax.
Repeat this exercise several times for better results

3. Side walk loop around ankle

Stand with foots apart at hip level and put the resistance loop around ankles.
now, take a half step sideways against the resistance of the loop and then another step toward resistance.
Make sure you should keep your upper body still.

4. One-Leg Squats

Balance on one leg with opposite leg extended back and foot on edge of chair or stool.
Squat down as far as possible while doing squats keep your other leg on the edge of chair.
At the same time take care that your knee (Front knee) should not cross your great toe.
Repeat several times and then switch the leg.

5. Backward leg extension in quadruped position (or on fours)

Go into the quadruped position. Hands should be at shoulder level and knees at hip level aparts.
back should be flat.
Raise one leg at a time, keeping your knee bended at 90 degrees (for progression you can extend your knee straight).

progression**