Muscle Up - Buttocks

The buttocks are made up of three muscles and do more than simply provide somewhere convenient to sit.  Having a strong rear end can give us serious advantages on the sports field and in life.  The largest muscle in this group, and the closest to the surface, is the gluteus maximus and it forms the bulk of the buttock’s mass.  The gluteus medius lies immediately beneath the gluteus maximus and, although not as big as the gluteus maximus, is another thick slab of muscle and is the place doctors will usually target for an injection.  The third, smallest and deepest of the muscles is the gluteus minimus.

The glutes are very important for mobility and they allow you to rotate and extend your legs.  These muscles originate on the upper part of the pelvic bone and insert, or terminate, on the thigh bone or femur.  Because they also act as stabilisers for the pelvis, the glutes play an important role in alleviating lower back pain.

Due to their close involvement in balance and movement, many leg exercises will naturally involve the gluteals.  Lunges, squats and leg presses, although considered primarily for working the thigh muscles, also work the gluteal muscles very effectively.  There are however, other exercises you can do to specifically target the glutes.

Single Leg Pelvic Lifts

Lie on your back with your right knee bent, foot flat on the floor.  Cross your left leg over your right with your left ankle resting a few centimetres above your right knee.  Your arms should be by your sides with your hands, palms down, on the floor.  Slowly lift your pelvis up toward the ceiling, keeping your shoulders and right foot on the floor, until your back is straight.  Clench your buttocks together throughout the movement.  Lower then repeat up to a maximum of three sets of 20 reps on each side.

Bent Knee Kickbacks

Get down on the floor on your hands and knees, making sure the hands are directly under your shoulders and your knees are directly under your hips.  This will place your spine in a neutral position, one that you must concentrate on maintaining throughout the exercise.  Push one leg up and back, so that the sole of the foot is pointing toward the ceiling, the knee is bent at 90 degrees and the thigh is parallel to the floor.  Make sure you contract the glutes as you raise your leg and do not allow your thigh to go beyond the parallel.  Lower the leg to the starting position and repeat.  Work up to a maximum of three sets of 20 reps on each leg.

Jump Squats

This exercise is similar to the standard squat you would do during your legs workout but is more dynamic and will target your glutes to build explosive power.  Start by standing with your feet slightly over shoulder width apart with your arms crossed in front of you but away from your chest.  Keep your head up and back straight as you squat to a point where your thighs are almost parallel to the ground.  Pause, then jump straight up, powering the movement with your glutes not your legs.  Return to the squat position and repeat.  When you are able to complete three sets of 20 reps easily, try holding onto a light weight to increase the load.

ZZ Top had  a worldwide hit with “Legs”, how important are yours to your health and wellbeing?  Put it this way, tomorrow is Legs Day; don’t miss it!