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Your Glutes are some of the most powerful muscles in your body.
They are heavily involved in Power Movements like jumping and sprinting as well as directional changes.
Unfortunately, if you spend a lot of time sitting down, then you might be making your Glute strength disappear. Sitting for extended periods of time can result in tight, shortened hip flexors and hamstrings, and weak glutes that fail to fire properly.
Test your glute strength
SINGLE-LEG STANCE TEST
Stand with your hands over your head, palms together. Lift your right foot off the ground and balance. Watch the left side of your hips to see if it dips down. If it does, it's a sign of glute weakness. Try it on the other side, too.
Next, do this: While in the same position, lean to the right of your body, checking to see if your left side dips. Move your hands to the left of your body and see if your right side dips. If your hips dip, it's a sign that your glutes need work. Try this test also after a long or hard run to see how your glutes perform when fatigued
Based upon research, the exercises that produce the highest amount of electromyographic activity in the gluteus medius and gluteus maximus include some basic exercises that anyone can do with little or no equipment.
Best Butt Exercises – Gluteus Maximus
These exercises produce the highest percentage of electromyographic activity in gluteus maximus muscle group.
1. One-leg squat – 59% activation
2. One-leg deadlift – 59% activation
3. Sideways, front, and transverse lunges – 41-49% activation
Best Butt Exercises – Gluteus Medius
These exercises produce the highest percentage of electromyographic activity in the gluteus medius muscle group.
1. Side-lying hip abduction – 81% activation
2. One-leg squat – 64% activation
3. Lateral band walk – 61% activation
4. One-leg deadlift – 58% activation
The glutes are meant to primarily hold us erect and are maximally activated in running and bounding. These can also be included as exercises for glutes strengthening.
