Getting to grips with glutes
Bums.
We've all got one and, chances are if you're reading this, you spend a fair bit of time off yours and running instead 😉 But just because our behinds are quite literally behind us, are we giving them the respect they deserve?
Our glutes are a collection of six muscles (three each side), the biggest of which - the gluteus maximus - is the largest muscle in our bodies. These muscles have the job of producing all of the power that activities such as running, dancing, cycling etc require, but if they themselves aren't strong to start with, other stronger muscles - maybe your quads, calves or hamstrings - step in to compensate, and this is where we can run into difficulties.
A fair few running-related injuries and niggles can be accredited to weak or under-active glutes. Studies have linked gluteal weakness to common complaints such as shin splints, runner's knee, back pain and iliotibial band syndrome (that burning sensation down the outside of your thigh); not only that, but tightness of other muscles such as hip flexors can prevent your glutes from fully activating, causing them themselves to become tight and inefficient.
So, what can we do?
In itself, running alone will not isolate your glutes effectively and instead only serve to strengthen your other, more commonly used leg muscles, thus exacerbating the problem. However, there are some really simple exercises that you can add into your fitness routine that don't require any more equipment than a bit of floor space. Try to include the following workout 2-3 times a week and aim for three sets, resting for 30 seconds between each exercise if you need to.
Important - please make sure that your muscles are nicely warmed up before undertaking any exercise routine; take a look at my blog on dynamic stretching to find out more.
Also important - while I am qualified as a personal trainer, I am not a physiotherapist or medical professional. The following exercises are intended for prevention and avoidance of injury; if you are currently injured, please seek medical advice in the first instance.
Exercise 1 - Side leg raises (20 each side)
Using a wall, chair, friend etc for balance if you need to, keep your weight on one leg while you use your glutes to raise the other to the side as high as you can; lower and repeat 19 more times before you swap legs. You will need to keep your stomach muscles (abs) lightly tensed to make sure that your hips stay square throughout.
Exercise 2 - Lunge step-ups (20 each side)
Step one leg back into a lunge position before standing back up and swinging that same leg all the way through to the front into a high knee. This one takes a little bit more balance than the side leg raise, so you can place your foot down between reps if you need to.
Exercise 3 - Donkey kicks (20 each side)
Come down onto all fours, with your knees and hands hip- and shoulder-width apart. Keeping your knee bent at 90 degrees, use your glutes to raise one leg up so that the bottom of your foot is level with the ceiling; lower and repeat 19 more times before swapping legs.
Exercise 4 - Clams (10 each side)
Lie on your side with your knees slightly bent and making sure that your feet are in line with your hips and spine. Keeping your feet together, lift your top knee to the side as high as you can, lower, repeat.
Exercise 5 - Bridges (10 reps)
Lie on your back with knees bent and feet flat on the floor, arms by your sides for support. Focus on squeezing your glutes as hard as you can in order to lift your hips off the floor, hold for 3 seconds at the top and lower.
* Side note - I'm sorry that there is a distinct lack of gender equality in these videos! I'll save my rants about the misleading aesthetic perceptions of the fitness industry for another time 😉
As with any exercises, take your time and don't rush! Concentrate on what feels right for you and your body and if something hurts, stop. If you're not sure about technique, or if you'd like any more information, just find me for a chat and I'd love to help 😊
We've all got one and, chances are if you're reading this, you spend a fair bit of time off yours and running instead 😉 But just because our behinds are quite literally behind us, are we giving them the respect they deserve?
Our glutes are a collection of six muscles (three each side), the biggest of which - the gluteus maximus - is the largest muscle in our bodies. These muscles have the job of producing all of the power that activities such as running, dancing, cycling etc require, but if they themselves aren't strong to start with, other stronger muscles - maybe your quads, calves or hamstrings - step in to compensate, and this is where we can run into difficulties.
A fair few running-related injuries and niggles can be accredited to weak or under-active glutes. Studies have linked gluteal weakness to common complaints such as shin splints, runner's knee, back pain and iliotibial band syndrome (that burning sensation down the outside of your thigh); not only that, but tightness of other muscles such as hip flexors can prevent your glutes from fully activating, causing them themselves to become tight and inefficient.
So, what can we do?
In itself, running alone will not isolate your glutes effectively and instead only serve to strengthen your other, more commonly used leg muscles, thus exacerbating the problem. However, there are some really simple exercises that you can add into your fitness routine that don't require any more equipment than a bit of floor space. Try to include the following workout 2-3 times a week and aim for three sets, resting for 30 seconds between each exercise if you need to.
Important - please make sure that your muscles are nicely warmed up before undertaking any exercise routine; take a look at my blog on dynamic stretching to find out more.
Also important - while I am qualified as a personal trainer, I am not a physiotherapist or medical professional. The following exercises are intended for prevention and avoidance of injury; if you are currently injured, please seek medical advice in the first instance.
Exercise 1 - Side leg raises (20 each side)
Using a wall, chair, friend etc for balance if you need to, keep your weight on one leg while you use your glutes to raise the other to the side as high as you can; lower and repeat 19 more times before you swap legs. You will need to keep your stomach muscles (abs) lightly tensed to make sure that your hips stay square throughout.
Exercise 2 - Lunge step-ups (20 each side)
Step one leg back into a lunge position before standing back up and swinging that same leg all the way through to the front into a high knee. This one takes a little bit more balance than the side leg raise, so you can place your foot down between reps if you need to.
Exercise 3 - Donkey kicks (20 each side)
Come down onto all fours, with your knees and hands hip- and shoulder-width apart. Keeping your knee bent at 90 degrees, use your glutes to raise one leg up so that the bottom of your foot is level with the ceiling; lower and repeat 19 more times before swapping legs.
Exercise 4 - Clams (10 each side)
Lie on your side with your knees slightly bent and making sure that your feet are in line with your hips and spine. Keeping your feet together, lift your top knee to the side as high as you can, lower, repeat.
Exercise 5 - Bridges (10 reps)
Lie on your back with knees bent and feet flat on the floor, arms by your sides for support. Focus on squeezing your glutes as hard as you can in order to lift your hips off the floor, hold for 3 seconds at the top and lower.
* Side note - I'm sorry that there is a distinct lack of gender equality in these videos! I'll save my rants about the misleading aesthetic perceptions of the fitness industry for another time 😉
As with any exercises, take your time and don't rush! Concentrate on what feels right for you and your body and if something hurts, stop. If you're not sure about technique, or if you'd like any more information, just find me for a chat and I'd love to help 😊
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