Shannon Flanagan is a certified personal trainer. Follow her on Instagram (@shanagan9) for a sneak peek at her workouts and inspirational quotes.
Did you know having a stronger butt is linked to a healthier lifestyle? Yup, turns out you shouldn’t just have “get all the likes” at the top of your wish list when ramping up your butt workouts on Instagram. Why? Your butt is the largest muscle in the body. It consists of three major muscle groups, collectively called “the glutes”: gluteus maximus, gluteus medius, gluteus minimus.
If you have weak glutes and they don’t fire correctly, the hip flexors (the muscles that pull the thighs forward) get tighter and may lead to injury. The glutes work to stabilize the pelvis and help keep the integrity of the movement in the hip joint. A stronger butt = a stronger body.
Keep reading to learn the health benefits linked to doing more butt workouts.
The largest muscle, the gluteus maximus, is part of your body’s stabilization system known as posterior oblique sling, along with the latissimus dorsi. When your glutes aren’t doing their job, the latissimus dorsi overcompensates, pulling the torso and shoulders out of proper position causing your shoulders to round over and slouch.
A Strong Back
Strong glutes are essential to lower back health, since they assist with pelvic and trunk movements. When your glutes are strong, you have a stable pelvis and better support for your lower back, so any load you add to it can be better evenly distributed through the lower back and lower extremities. A sign of weak glutes is rounding of the back during a deadlift.
Your gluteal muscles create pelvic stability. This is important because your lower extremities function in a closed chain. For example, if something goes wrong in your ankle, it can cause problems at the knee and possibly go up towards the hip.The same can happen if problems arise at the hip; discomfort can lead to the knee and ankle.
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Increased Athletic Performance
Since “the glutes” are the biggest muscle in the body, it goes without saying that they need to be strong in order to lift and perform at your best. They are important in athletic exercises, such as deadlifts and squats, but they are also extremely crucial in explosive movements, such as, acceleration, jumping and heavy lifting. The bottom line: if your glutes are weak, you will find yourself less powerful and efficient as your competitors.
Butt Workouts You Should Try
The exercises are endless, but the following butt workouts are sure to leave your seat on fire:
lateral band walks, hip thrusts, deadlift (hinge pattern that works well with your body type and strength), elevated split squats (modify to an assisted elevated split squat if you are a beginner), step ups, banded pull through and kettlebell swings.
If you are not familiar with any of these exercises, consider hiring a professional to coach you through the movements. When they’re done incorrectly, they can lead to injury.