Do you also feel tightness or pain in your legs, back, hip and pelvis, after an intense workout session? These might be the negative side effects of exercising resulting in injuries like muscle pull and strain, sprained ankle, shoulder injury, shin splint, dislocation, knee injuries, or wrist pain. If these injuries are not treated, they can lead to concussions, fractures, osteoporosis, ACL tears, etc.
Many people face workout injuries even if they are experienced. We all must have heard about the proverb, “Prevention is better than cure”. It means to stop something negative from happening in the first place rather than to work for the damage after it has happened. Just the same way you should prevent injuries in the first place rather than paying money bills. This can be done by doing injury-free Glute muscles workouts.
Glute muscles will work better if they are stronger. Stronger glute muscles are important for every single-limb stance support, pelvic placement, and propulsion during running. Stronger glute muscles help you to run faster and improve your posture.
The glute muscles
The Glutes are situated posteriorly to the pelvic girdle, at the proximal end of the femur. The Glute muscles anatomy consists of three different muscles: Gluteus maximus, Gluteus medius and Gluteus minimus. The best way to make these muscles work is doing Butt workouts.
The strongest and largest of all muscles is the Gluteus maximus. They are also the most superficial muscles in the hip, assisting in the abduction and external rotation of the femur including stabilization of the knee.
Gluteus medius lies in between the gluteus maximus and gluteus minimus. It is responsible for the rotation of the lower limb and securing the pelvis.
Gluteus minimus is similar to Gluteus medus. It is the deepest and smallest of all, responsible for abducting and medial rotation of the lower limb.
Activation of glute muscles
As they provide multiple benefits including a great variety of movements needed for jumping, running, dancing, twisting, climbing, and leaping, it is necessary to keep them in use. If they are inactive for a long time, they do not get activated in their time of need.
Once your glutes are activated, your strength increases and you can prevent yourself from injuries like back pains, hamstring tears, adductor strains, knee injuries, calf, and Achilles pain. You can even gain stronger Glute muscles by doing the below-mentioned butt workouts.
If your glutes are not activated, then try the following exercises:
- Banded Squats
- Banded Hip Hinge
- Banded Side-to-Side Squats
- Banded Kickbacks
- Banded Single Leg Abduction
- Banded Squat along with Knee Drive
Butt workouts to prevent injuries
After getting stronger glute muscles, you are all set to prepare yourself for another journey. This journey aims at keeping your Glute muscles anatomy safe and not getting serious impacts from future injuries.
The Butt workouts are as follows:
1. Bird dogs
- For this exercise, you have to kneel on a mat and place your hands on the ground.
- Try to lift one hand and the opposite leg at the same time.
- Your lifted arm and leg should be like two straight lines that are parallel to each other.
- Hold this position for 10-20 seconds and do the same with another side.
- Try to do a set of 5 bird-dogs on each side.
2. Glute bridges
- Lie on the mat with your face up and knees bent.
- Your feet should be flat and your arms at your side.
- Make a straight line with knees, shoulders, and hips, by lifting your hips, and squeezing in your glutes. This forms a bridge position.
- Try to hold it for 20-30 seconds and do 2 sets of 10 bridges.
3. Fire hydrants
- Kneel and place your shoulders above your arms.
- Look down and make your body stiff.
- Then lift your one leg making a straight line.
- There should be a 90-degree angle between your lifted leg and the butt cheeks.
- Change it to another leg and try to do 2 sets of 10 fire hydrants.
4. Donkey kicks
- Kneel with your shoulders above your arms and knees under your hips.
- Straighten your backbone and lift one leg just like the fire hydrants exercise but this time there should be a 90-degree angle between your lifted leg’s thigh and the butt cheeks.
- Repeat the same with another leg and do 2 sets of 8 donkey kicks.
- Lie down on your side, with one leg on another and knees bent at a 45-degree angle.
- Use your top arm to give your body a better shape and rest your head on another arm.
- Lift your upper leg without rotating your hip and squeeze your glutes.
- Hold this position for 2 seconds and do a set of 20 clamshells for each side.
6. Jumping squats
- Take a squat position with your feet slightly wider than usual and lower down your body with your knees parallel to your thighs.
- Do a squat and jump as you go back to the initial position while extending your arms out.
- Try doing 3 sets of 10 jumping squats.
7. Walking lunge with weights
- Start the exercise by holding a dumbbell in each hand and place them at your sides.
- Step forward with one leg and bend that knee so that it touches the ground.
- Stay in this position for a few seconds and go back to the initial position.
- Do the same with another leg and try doing 2 sets of 10 Walking Lunges for each leg.
8. Hip thrusts
- Take a seating position and place a bench behind you so that you can rest your upper back against it.
- Squeeze your glutes and place the weight bar across your hips.
- Raise the weight bar by raising your hips, forming a line with your knees and shoulders. Keep your core tight and focus on your body.
- Lower down the bar slowly and do the same again.
- Do about one set of 5-10 Hip Thrusts.
There are many more such butt workouts and other Glute muscles workouts you can do. You can even remix it by adding any equipment or an additional movement. These exercises work well for you to get stronger glute muscles and strengthen the glute muscles’ anatomy.
Now that you know what you have to do, get started with your glute muscles workout sessions!