Get the gluteal muscles working…..
Why are they important?
Stronger and stronger evidence exists to show that poorly functioning gluteal muscles, in particular Gluteus Medius, can result in biomechanical faults that overload not only the lower limb, but also the back. This overload can result in pain and injury.
How do you know if they are weak?
How you perform a simple task, like a single leg squat, can be a powerful tool at assessing your gluteal function. Have a look below and see which group you are in:
If you are Group 1 – you have some work to do… If you are Group 2 – Your looking pretty good
The key things to note here are:
1. The position of the knee relative to the foot, if the knee is pointing inwards compared to the foot pointing outwards, the gluteal muscles are unlikely working effectively to control your lower limb alignment.
2. If you are having to lean (like in Photo 1) and long way to the side of the leg you are standing on, this again indicates that you are compensating for weak glutes by using your trunk muscles to bring your centre of gravity over the stance leg, reducing the amount of effort that needs to come from your gluteal muscles.
What can be done to target them during training?
Here are some exercises I have put together with a colleague to help target those glutes!