The Importance of Your “Bum” Glute Muscles

A Big Booty

 Research suggests that fat stored in the gluteofemoral region (thighs and buttocks) is healthier than visceral fat, potentially acting as a protective barrier against heart disease and diabetes.

Some studies have suggested that women with larger, curvier posteriors may have increased longevity and men with a muscular “ass” are stronger that those without that look.

As a senior, I focus on mobility (walking), agility (standing and sitting) and inflammation and pain, which I don’t want.

I know that if my bum (glute) muscles are strong and healthy, my life will be better.

Glute Muscles Location

The main butt muscles are collectively known as the glutes, consisting of three primary muscles: the gluteus maximus are the biggest and located on the outside.

The gluteus medius are smaller and on the inside of the bum.

The gluteus minimus are the smallest and the deepest in the bum.

They are all responsible for hip movement, stabilization, and posture.

Glute Maximus

The gluteus maximus is the largest and most powerful muscle in the human body.

It is the primary engine for hip extension, external rotation, and stabilizing the trunk and pelvis.

It is essential for explosive movements like jumping and running, while also controlling posture during walking and standing. 

Glute Medius

The gluteus medius is a fan-shaped muscle on the outside of the hip stabilizing your pelvis when you move and when you’re standing still.

Weakness in this muscle is linked to hip pain, pelvic problems, and knee issues.

Glute Minimus

The gluteus minimus is a deep, fan-shaped hip muscle that primarily acts as a hip abductor and an internal rotator.

It is crucial for stabilizing the pelvis during walking (gait) by preventing the opposite side from dropping during single-limb support.

It works with the gluteus medius to stabilize the hip joint. 

Exercises

Clamshell

1. Lie on your side with your legs together and in the 9 0 90 position.
2. Keep pelvis in neutral and don’t let it roll back or forth.
3. On the exhale out, slowly lift the top knee up keeping your feet together.
4. As you breathe in, lower the upper leg.
5. Repeat 10 times and then turn over and do the other leg.

Hip Adduction Side Lying

1. Lie on your side with ground leg bent at 90 and top leg straight.
2. On the exhale, slowly lift top leg keeping the heel behind the hip and don’t let the hip roll back.
3. Keep your knee and toes pointing straight ahead.
4. Hold up the leg for maybe 3 to 5 seconds and lower.
5. Repeat on both sides about 10 times.

Side Plank

1. Lie on your side and line up the neck, shoulders, pelvis, hips and ankles.
2. Put your bottom elbow under your shoulder. Keep your heels grounded.
3. Lift up through your side body and hips to achieve a good alignment through the spine.
4. Careful not to drive through the shoulders or upper back too heavily.
5. 5. Hold for 5-30 seconds while maintaining good alignment. Repeat to fatigue.
6. 6. If you find that this is exercise is too difficult, try a modified side plank. This is done with the knees bent to shorten the lever.

As your endurance and strength improve, you can progress by lifting the top leg. Again ensure that you do not hike up through the pelvis on the top leg, and that you are able to maintain good alignment throughout the bottom leg and spine.

Standing Hip Abduction

This standing hip abduction exercise, performed sideways on a step while holding a railing, targets the gluteus medius (side hip/buttock area) to improve stability and strength. 

1. Stand on a step sideways with outside leg dangling over the edge. Hold onto the railing.
2. Keeping both legs straight and stiff, lower and raise the leg handing over the edge.
3. Do the movement down and up very slowly and pause briefly at the up and down extensions.
4. Do this several times on each side which means you will have to turn around and let the other leg dangle over the edge.

Side Leg Extension

1. Stand tall in front of the kitchen sink if you like … maybe not.
2. Place body weight on one foot lifting the other leg slightly off the floor.
3. Extend the free leg out to the side and up as high as possible keeping it straight with toes pointing straight ahead.
4. Do this slowly and be aware of your weight distribution and posture while performing the movement.
5. You can pause for a few seconds while the extended leg is out as far as possible and monitor the movement with deep breathing.

The Bum Walk

The bum walk (or butt walk) is a seated exercise performed by sitting on the floor with legs extended, alternating lifting each buttock to shuffle forward or backward.

It strengthens the quadratus lumborum, which is a deep core stabilizer of your hips and glutes.

Helps with back pain …

1. Sit on the floor and extend both legs straight out in front of you.
2. Lean and lift one bum cheek as you lift the leg and reach ahead with the foot.
3. Rock to the other side and repeat.
4. Once you get the hang of it, try bum walking backwards.

Take Away

While the glute muscles are highly resilient and can handle frequent training, don’t overdo the high intensity.

The glute max, medius, and minimus need time to rest and repair.

Do these exercises 3 times a week with rest days in between.

Do the exercises slowly, pausing periodically, and incorporating deep breathing into each move.

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