Why do you need to train your glutes?

According to studies, the hip joint tolerates 2.5 times body weight during single leg standing; 3 times body weight for walking; 5–6 times body weight for ascending and descending the stairs.

The glutes take charge of force production up to 66% during these activities. That is why doctors, physiotherapists and coaches highly emphasize on this muscle group.

How do they function?

You should know how they work before training.

The gluteal muscles consist of 3 parts: gluteus maximus, gluteus medius and minimus. Every component provide different functions which cannot be replaced.

Gluteus maximus

It is the main proportion of your glutes, located at the posterior area of the buttock. The muscle function as the main thruster or movement producer during activities, for instance, up/down the stairs, climbing mountains, running and walking.

Gluteus medius & minimus

These two muscles are located at the lateral side of the hip joint. They are responsible for the stability of the hip, knee and ankle during motion.

What are the advantages of glute training?

1. Look fit: Most of us dream of having a nice figure. Training your glutes help you shape your legs and make your waist look smaller.
2. Increase quality of life:
   # For athletes and sport amateurs — It can help improve sporting skills. For example, running speed, jump height and explosive strength.
   # For the elders — It can increase the stability during walking and prevent falling accidents.
   # For parents who have small children and those who are crazy into extreme sports — You can freely enjoy outdoor activities with your family and friends without the hesitation of injuries.
   # For everyone — It is helpful to maintain the lower extremities in optimal alignment which can prevent sport injury or osteoarthritis of the joints.
3. Increase confidence: Confidence will increase if you find yourself more fit and more capable of doing things.

Why are my glutes weak?

1. Prolonged sitting:
   This is the top reason to weak muscles. The glutes are lengthened and weakened while the hip flexors (muscles at the groin) are tightened during long hours of sitting. The imbalanced of muscle tension tends to put stress on the pelvis and the lower extremities.
2. Training incorrectly:
   Some may ask: “I walk over 5000 steps everyday, is that helpful?”
   The answer is: That is not the most efficient way.
   The hip joint/gluteal muscles tolerates forces exceeding our body weight to walk everyday. To make the muscles stronger, weight training it is essential. The weight put on joints/ muscles stimulate our nervous and musculoskeletal systems to make us tolerate more.
   Training by walking may only be suitable for post operation patient and the elderly who cannot walk well.

The black curve shows the lengthening of gluteal muscles; the orange mark shows the tightening of hip flexors.

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References：
Donald A. Neumann. Kinesiology of the Musculoskeletal System: foundations for rehabilitation 2nd ED.
Helen J. Hislop. Daniels and Worthingham’s Muscle Testing: techniques of manual examination.

Figure references：
Helen J. Hislop. Daniels and Worthingham’s Muscle Testing: techniques of manual examination.