Whether you call it your butt, booty, bottom, rear end, or any other euphemisms you can think of, the gluteal muscles are three muscles that make up your buttocks. Your glutes are one of the most important muscle groups in your body. They control so many things and provide functions like extension, abduction, external rotation and internal rotation of the hip joint.
Significance of Your Glutes
Glutes help with the following:
- Strong back
- Healthy knees
- Healthy hips
- Athletic strength, speed, and power
- Prime mover for squats, deadlifts, lunges, running, walking, jogging, jumping, etc.
Sitting for prolonged periods can lead to atrophy in your glutes, which can cause lower back pain. So stretching and moving them is key. Try this exercise out next time you come to the gym. By performing this exercise weekly you will see a difference in your strength and how your back feels.
This is the “Cook Hip Lift”
To perform this lift correctly, lie down on your back. Bend your knees to 90 degrees. Keep only one leg on the ground. Pull your other foot/leg close to your body. Stay in this position. To lift your hips off the ground, squeeze your glutes as hard as you can. Start with 3 sets of 6 reps. Then progress each week in a 6-8-10-12 fashion.
Focus on your glutes should be part of every workout. It’s such an important muscle group that a lot of people neglect. If you have any questions about exercising your glutes or general fitness inquiries, come see me for a free fitness consultation!
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Written by Matthew Bishop, Certified Personal Trainer at Elite Sports Club – North Shore and Elite Sports Club – River Glen.
Matthew has a B.S. in Sports and Exercise Science from Wisconsin Lutheran College, is an American College of Sports Medicine Certified Personal Trainer, and Certified in Advanced Cardiac Life Support (ACLS). He specializes in Sports Performance, Strength and Conditioning, Injury Prevention, Health and Wellness, & Functional Training. Matthew lives by the philosophy of “Anything worth having is worth fighting for” – Susan Phillips and he believes that if you want something, then go get it, and don’t stop till you do.