- Glute workouts serve multiple purposes beyond building an athletic physique, according to a personal trainer.
- Training the glutes can improve posture, strengthen the core, and prevent injuries.
- Exercises like hip thrusts, squats, and deadlifts are effective in activating and developing the glutes.
Glute workouts have gained popularity, fueled by social media platforms like TikTok and the desire to achieve a well-toned posterior like certain athletes and celebrities.
However, the significance of glute training goes beyond aesthetics, as Eva Peña, founder, director, and trainer at Wellness + Studio, explains. According to Peña, glute training can enhance overall wellness by improving posture and preventing injuries.
Exercises such as squats, hip thrusts, deadlifts, and bird dogs not only develop the glutes for an athletic physique but also contribute to a strong core and a healthy spine.
Supporting a Healthy Spine through Strong Glutes
Peña emphasizes that her interest in glute training extends beyond the glutes themselves to the surrounding musculoskeletal structures, particularly the spine, which plays a crucial role in maintaining proper posture and movement.
The gluteus maximus, gluteus medius, and gluteus minimus are major muscles comprising the buttocks. Imbalances or overall weakness in these muscles can lead to tension and stress in other areas, including the back. Strengthening the glutes from various angles promotes an even, supported foundation for the spine and the entire body to function optimally.
Even individuals with desk jobs or those who spend extended periods sitting can improve their posture by incorporating glute and hip activating exercises into their routines.
Preventing Aches and Injuries through Healthy Glutes
Achieving strong glutes not only supports the demands of everyday life but also helps prevent imbalances that can lead to chronic issues, such as aches and pains, and acute problems, including sudden injuries. Strengthening the backside provides the necessary strength for activities like carrying groceries without risking injuries or experiencing back pain due to prolonged sitting.
Enhancing Core Muscles through Glute Training
Glute workouts not only target the glutes but are also part of core strengthening. Peña highlights that the glutes are an integral component of the core and emphasizes that core training goes beyond abs. Therefore, training the glutes contributes to stronger abdominal muscles along with a solid foundation for the spine.
Calorie Burning Potential of Glute Workouts
While exercise offers numerous benefits unrelated to weight loss, glute workouts are an excellent choice for individuals aiming for fat burning. These workouts utilize multiple large muscle groups, leading to increased calorie expenditure.
Exercises such as hip thrusts, squats, and deadlifts are highly effective for targeting and strengthening the glutes. Peña also suggests exploring various weight training exercises and utilizing resistance bands for added challenge. Bodyweight exercises like squats, glute bridges, and deadlifts, performed with a controlled tempo, can produce significant muscle tension without any equipment.
Finding time for exercise may be challenging for busy individuals, but Peña assures that substantial progress can be made with just 30-minute workouts, even without gym access.
“Taking care of yourself is crucial because your body is the vehicle that drives your accomplishments,” Peña concludes.
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