You might be concerned about sculpting a strong booty to fill out your favourite pair of jeans, but there’s so much more to a tight butt than the way your pants fit! Being able to use the glutes to their maximum will benefit you greatly with your movement.
Your backside consists of three major muscles: the glute maximum, glute medius, and glute minimus.
This is what each of those muscles actually does
The gluteus maximus muscle lies closest to the surface and attaches your pelvis to the upper thigh bone. This muscle moves your leg backward and out to the side and assists with outward rotation of your thigh
The gluteus maximus muscle helps maintain your balance as you walk or run. As your leg comes forward and your heel hits the ground, this muscle tightens to slow down the forward movement of your leg and keep you balanced. When you run, this muscle tightens on the leg you are standing on to control the forward momentum of your trunk. Although the quadriceps muscles on the front of your thighs primarily move your legs forward as you walk or run, the gluteus maximus muscle tightens to help propel your body forward on hills or uneven surfaces. This muscle also lifts you from a squatted position and helps you climb stairs.
The gluteus medius lies underneath and slightly higher than the maximus, running from the top of your pelvis to the outer edge of your upper thigh bone. This muscle brings your leg out to the side and rotates it inward and outward.
Pelvic stabilization is an important role of the gluteus medius. As you lift your leg to take a step, this muscle tightens on the stationary side to prevent your pelvis from dropping down when you pick your foot up. Weakness in this muscle causes an abnormal walking pattern called the Trendelenburg gait. When this occurs, the upper body leans over the leg you are standing on to shift your center of gravity over that leg to keep you balanced. Weakness in the gluteus medius will also shorten the length of your steps, making your walking less efficient.
The gluteus minimus lies underneath the medius, attaching your pelvis to your upper thigh bone. This muscle mainly works with the medius to move your leg out to the side and to rotate your thigh inward.
As its name implies, the gluteus minimus is the smallest of your gluteal muscles. Depending on which part of the muscle is active, it can move your thigh forward, move it out to the side or rotate it inward or outward. Your hip is a ball-and-socket joint formed by your pelvis and thigh bone, and the gluteus minimus helps keep the ball in the socket as you move.
These are incredibly important, but they’re often weak and underworked. So many of our jobs require us to spend so much time sitting that our glutes “turn off” or stop firing as efficiently, effectively, and strongly as they should.
Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger behind, here are a few of the benefits you will receive.
Beat back pain: Your glutes work to stabilise the pelvis and keep integrity of movement in the hip joint. When they’re strong, your lower back doesn’t bear the brunt of your motion.
Increase athletic performance: Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier. Every time you take a step, your glute max shores up your pelvis and SI joint for stability. When you run/walk, this is even more important, since the force of impact increases exponentially on each foot strike.
Prevent knee pain: Strong glute meds keep the pelvis stable from swaying side to side. When your pelvis isn’t stable, it puts a lot of pressure on your knees and ankles to compensate. When your backside is strong, it helps prevents this naturally, keeping you safe from injury
So there is no reason to fall behind. Get on your feet and work that booty!!