The Benefits of Strong Glutes
The average person sits for about 10 hours a day. We sit in front of the computer at work, then we go sit down to have lunch. As a consequence of sitting, many of us suffer from poor posture and week glutes. This causes our hip flexors to become tight, weak, and over-stretched. Hip extensors and glutes ‘forget’ how to activate properly, which contributes to all kinds postural deviations. When the glutes aren’t strong enough to perform their function, the muscles may become overstressed, resulting in pain and compression in the lumbar spine, hips, and knees leaving one more prone to injuries.
When we sit, our butts actually fall asleep resulting in imbalances in the entire body. If your gluteal muscles are weak they can’t perform their intended purpose of holding you up in proper form. Causing an anterior pelvic tilt results in overarching of the lumbar spine which can cause poor posture and certainly low back pain. One of the most common causes of knee and back pain that is not addressed enough is weak gluteal muscles. So, if you have weak glutes and engage in squatting, running, jumping and the likes, and your glutes are weak your knees will cave in. This dysfunctional movement at the knee causes more stress to the area thus causing pain.
As we get older we start to lose bone density. In fact, starting as early as age 30, old and damaged bone is resorbed faster than new bone is formed resulting in increased risk of fractures and broken bones. Studies show that those who train their glutes won’t need a cane to walk when they get older. Exercises that place stress on the bones, including lower body weight training, running, and some forms of yoga, can postpone and even reverse the effects of age-related bone-density loss. The earlier you start incorporating them in your training, the greater their potential benefits.
Strong gluteal muscles will change the way your body absorbs force. It will distribute more of the force to the hips and less to the knees and back resulting in less pressure and pain in the joints. Protect your hips, knees and ankles by strengthening your glutes with hip thrusts, single leg dead lifts and weighted clam shells. Always make sure to keep good form and posture when training the glutes.
