Strengthening your backside

GLUTES: A benefit for movement, function

Most people don’t live their lives trying to impress others with how they look, but still, it’s nice to be comfortable with your physical appearance.

One of the best things about training the glutes for improved esthetics is that there is a huge spinoff benefit with respect to movement and function. If you are able to activate and utilize these big muscles during your exercises and your daily movements, they will stay firm and toned while also keeping your hip and knee joints healthy.

When performing most glute exercises, it’s helpful to assume a deep hip position, where the head of the thigh bone is central and stable in the hip joint, and the glutes and other muscles can function optimally. By remembering this position, both when training and when you’re just moving around throughout the day, you’ll recruit and engage your glutes more frequently and effectively, which keeps them strong and healthy.

Following are three effective moves for targeting your glutes. Remember to consult your physician before starting or changing your fitness program, and get help from a qualified trainer if you need it. If you have a history of joint pain or injury remember to get medical clearance.

Fire hydrant

This fire hydrant exercise requires a combination of glute actions, including abduction and external rotation. For this reason, it makes a great preparation activity prior to other ground-based glute exercises. Start by assuming a crawling position on your hands and knees. Activate your core stabilization system to ensure your spine remains as stable and neutral as possible, and be sure to keep your head aligned with the rest of your spine.

Keeping your right leg bent, use your right glute to slowly move your entire right leg outward and upward toward the sky. You should be able to feel your right glute bunch together in a maximal contraction as you reach the top of your range of motion. Be careful not to arch your back or twist your pelvis to the side. Perform 12 to 15 repetitions to fatigue, and repeat on the left leg. Complete a total of three sets.

Lateral ricochet

Once you have your glutes fired up from the fire hydrant exercise, they should be more prepared to participate during this dynamic athletic drill. Start in an athletic position with your hips, knees and ankles slightly bent. Transfer up onto your right leg, maintaining whole-foot contact with the floor and linear alignment of your entire body.

From this position, powerfully fire your right hip to propel you sideways and land on your left foot, keeping your heel on the ground and using your left hip to catch and stabilize you. Quickly decelerate, then propel yourself back onto your right leg. Repeat this short, powerful movement over and over, effectively ricocheting back and forth from one side to the other.

Imagine you’re tied in the centre by a short, powerful bungee cord, bouncing back and forth from side to side against the elastic tension of the cord. Perform three sets of 20 to 30 repetitions, using as much explosive power as possible. Keep your core engaged to stabilize your spine and pelvis.

Single leg pivot

The most challenging, most effective glute activation exercise I know, this single leg pivot trains you to stabilize your entire body while isolating movement at a single hip.

Start in an athletic position and lean your body forward as you extend your right leg out behind you. Balancing on your flexed left leg and initiating the movement from your pelvis, carefully turn your hips and open your body to face your right side.

Pause, then close your body by allowing your pelvis to twist down toward your left knee. Repeat this action of opening and closing your pelvis on the stationary left leg, focusing on staying in a deep hip position with your entire left foot on the ground. Perform 15 to 20 good repetitions on each leg, for two to three sets per side. Keep one hand on a wall or other support if you find it too difficult to balance at first.

Rob Williams is a kinesiologist and movement coach in downtown Vancouver. His website is www.sportcoreperformance.com.

The glute muscle performs multiple actions at the hip joint, including hip extension, abduction and external rotation. This fire hydrant exercise is excellent for preparing it for more challenging activities.

Functional activation of glutes and other hip muscles is only possible if you initiate movement from the pelvis in the single leg pivot.

The right body position when performing the lateral ricochet will quickly and thoroughly exhaust your glute muscles.