Training the Gluteus Maximus

So much can be said about the Gluteus Maximus muscle. The range of topics pertaining to this particular muscle is wider versus any other muscle in our body. It is the powerhouse and center of our frame anchoring our torso, pelvis and legs.

Much like the critical function of the back, the gluteus maximus is equally a keystone to the overall integrity of our structure. It acts as a stabilizer for our bottom and top half aiding balance and contributing to control during motion. It acts as a thruster integral to the ability to run and produce bursts of speed. Keeping the glutes in good shape is easy and important to avoid injury or chronic conditions as we age.

Training to enhance performance of the gluteus maximus for athletics and sports is specific to the movement required by that sport. Tennis will require a different workout program than football. Soccer will challenge a distinct set of muscles unlike those required for proficient swimming. All sports will require a strong gluteus maximus.

Ask your coach or watch footage of your chosen sport to note which movements are predominant in that activity. Lateral or sideways movements of the pelvis, torso and feet will benefit from deep work on the interior gluteus medius. Agility courses targeting lateral control will offer the best deep tissue workout for this smallest of the three buttock muscles. In turn, the enhanced sideways velocity when lunging for balls or evading tackles will show in your overall performance.

The importance of the buttock muscle in running is very different from those athletic endeavors that require a wide range of movements. Running is a forward motion requiring some balance, but mostly momentum, smooth execution and stamina. Stamina, in this case, means the ability to operate without cramping or seizing up. Strength training of the glutes would be in order for a runner.

Creating a powerful set of buttock muscles with long and slow weight lifting will enable the gluteus maximus to propel and push the runner forward. Smaller weight sets and faster reps will enhance the buttock muscles ability to dash and sprint.

There are a variety of exercises that will train the gluteus maximus to perform in the best way possible for your preferred athletic activity. Drills targeting the gluteus maximus are: the push-up and kick back, the squat twist and lift, the butt press or kegel, the lunge and don’t forget the benefits of yoga or stretching. All of these exercises are intended for both sexes.

Even the kegel is an important routine to incorporate in the male work out program for prostate health and lower abdomen strength. A strong gluteus maximus will provide support for the lower abdomen decreasing the risk of hernias, promoting dependable bladder operation and possibly increasing sexual gratification.

The Push-Up and Kick-Back begins on the all fours with your hands slightly more than shoulder-width apart. You may need knee-pads for this routine. Begin with your knees slightly bent and both feet off the mat, toes pointed. Adhere to proper form in your start position by forming a straight line from your shoulders to your knees. Now in one fluid motion, bend your arms lowering your chest towards the floor into a half press-up and push back while extending the right leg straight back, squeezing the glutes. And repeat alternating legs each time.

This particular movement is rated difficult and will work the largest muscles front and back including a deep emphasis on the gluteus maximus.

The Squat Twist and Lift combines a gentle pressure on the obliques with a highlight on the gluteus maximus. This includes two hand weights that are a comfortable size for you. Start in a relaxed squat with your torso bending forward slightly. Hold the weights in each hand at shoulder height. In one fluid motion, stand while pressing weights overhead and turning torso about 45 degrees to the right, lifting the right knee until that thigh is parallel to the floor. Hold for 5 seconds and repeat, always alternating sides to increase balance and control. This particular movement is rated easy.

Finally, the Butt Press which highlights the buttock muscles and is comparable to a glorified kegel maneuver. Grab one weight which your hold in both hands and lay on your back on your mat. Bending your knees, cross your right ankle over the left knee while holding the weight in both hands, elbows bent. In one fluid motion, squeeze your buttocks; lift the hips until your back is in line with your hips to the knees while pressing the weight to the ceiling. This is a superb exercise that is harder than it looks, although it is rated easy.

The kegel and lunges are also important basic glute highlighting routines that should be worked in to your weight training program. Lunges can be used in your warm up as long as one is moving slowly and not lunging too deep. The kegel is also a first-rate concentrated, but easy movement that also has a place in your warm up. Men should not associate this exercise as being for women only. The pelvic floor is also the source of prostate and sexual health in men.

Lying on your back, bending the knees with your feet on the floor, clench the buttocks then smoothly thrust your pelvis to the ceiling until you have created a straight line with your shoulders. Hold this position without straining any part of your body for 10 seconds and then slowly lower your hips back to the floor unclenching your buttock muscles once you are down. Perform this in sets of 5 for a total of 3 repetitions.

The kegel is known to increase erectile function and for both sexes improve bladder function sometimes eradicating incontinence.