Importance of GluteTraining:walk,Hike,Jog and Run., Exercises of Physical Activity and Sport Sciences

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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

1. 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.
2. 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.
3. Contreras, B. (2014, August 24). What Are The Best Glute Exercises?. Retrieved May 4, 2017, from https://bretcontreras.com/best-glute-exercises/.
4. Donatelli, RA. (2007). Chapter 9: The Anatomy and Pathophysiology of the CORE. In Sports-Specific Rehabilitation (pp. 135-144). St. Louis, MO: Churchill Livingstone.
5. 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.
6. 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.
7. 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.
8. 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/.