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M A R I A C A N I N O , M S B R U C E C O H E N , P H D
M F C F I T N E S S C E N T E R
Importance of Glute Training:
Walk · Hike · Jog · Run
Outline
1. Gluteal Muscles: Brief Overview
2. Running and Glutes Relationship
3. Practical Application
Main Gluteal Muscles: Bodily Movements
GMax
Hip…
Extension
Ext. rotation
Transverse
abduction
Adduction
GMed
Hip…
Abduction
Transverse
abduction
Int. rotation
Ext. rotation
GMin
Hip…
Abduction
Transverse
abduction
Int. rotation
Running and Glutes: “Don’t Run Your Butt Off”
Gluteal muscles are one of the power muscles for
running
Propels the body forward through hip extension
Increase speed = Increase glutes utilization (sprinting is
best!)
Joint stabilization and mobility
Provides pelvic girdle and femur stability and mobility for
controlled multidirectional movements
Protects knee when leg is extended
Stabilization of the trunk during flexion
Bartlett et al 2014
Running and Glutes: “Don’t Run Your Butt Off”
Running = Flexion-dominant exercise
Sitting at work = Flexion-dominant activity
Muscle weakness and imbalance (Rt/Lt, Front/Back)
Tight in the hips and weak in the backside (posterior chain
muscles) = contributors to overuse injuries
Hip extension
Signs of Weak Glutes
Knee pain
Faulty mechanics
Anterior knee shift (knees coming forward)
Knee valgus (knees collapsing inward)
Lack of hip hinge
Difficulty pushing knees out
Lack of soreness after training legs
Weak ankles and feet
Excessive pronation during running or squatting
Tight hip flexors
Muscular imbalance
Hip Drop
Seedman 2016
How Do I Work/Activate My Glute Muscles?
Best types of exercises: Bodyweight
Use a variety of exercises
Why only bodyweight?
Complete muscular contraction is difficult to attain at heavy
loads.
However, this does NOT mean you should never perform
weighted exercises.
Frequency of Training
Short answer: 2-6 times per week
Exercises with larger range of motion take longer to recover
compared to shorter range of motion
Lunge > Band Side Walks
Exercises that emphasize eccentric movements take longer to
recover compared to non-eccentric emphasized
Squats > Hip Thrusts
Spread out 15 sets for a muscle over several workouts
during the week rather than all in one sessions
van Willigen 2016
Now what?
Incorporate into your workout regime!
Get creative and mix it up!
HANDOUT!
Programming: What to include throughout week?
Variety!
At least one hip thrust movement
Back extension-type exercise
Variations in squatting
Variations in deadlift
Open chain hip extension (ex: hip abduction, kickbacks)
Contreras 2014
References
- Bartlett JL, Sumner B, Ellis SG, and Rodger K. (2014). Activity and Functions of the Human Gluteal Muscles in Walking, Running, Sprinting, and Climbing. American Journal of Physical Anthropology , 153: 124-131.
- Contreras, B. (2010, April 19). Inside the Muscles: Best Leg, Glute, and Calf Exercises. Retrieved May 2, 2017, from https://www.t-nation.com/training/inside-the-muscles-best-leg-glute-and-calf-exercises.
- Contreras, B. (2014, August 24). What Are The Best Glute Exercises?. Retrieved May 4, 2017, from https://bretcontreras.com/best-glute-exercises/.
- Donatelli, RA. (2007). Chapter 9: The Anatomy and Pathophysiology of the CORE. In Sports-Specific Rehabilitation (pp. 135-144). St. Louis, MO: Churchill Livingstone.
- Lyons K, Perry J, Gronley JK, Barnes L, and Antonelli, D. (1983). Timing and Relative Intensity of Hip Extensor and Abductor Muscle Action During Level and Stair Ambulation. Physical Therapy, 63 (10), 1597-1605.
- Seedman, J. (2016, April 19). The Cure for Weak Glutes. Retrieved May 2, 2017, from https://www.t- nation.com/training/the-cure-for-weak-glutes.
- Selkowitz, DM, Beneck, GJ, and Powers, CM. (2013). Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire Electrodes. Journal of Orthopaedic & Sports Physical Therapy, 43 (2), 54-64.
- van Willigen, S. (2016, November 27). Your Optimal Training Frequency For The Glutes Part I: Exercise Type. Retrieved May 2, 2017, from https://bretcontreras.com/your-optimal-training-frequency-for-the-glutes-part-i- exercise-type/.