Maximizing the strength of your glute muscles isn’t just about looking great in your yoga pants. Having a powerful backside is incredibly important for hip stability and proper posture. Sitting causes the glute muscles to turn off completely, so if you spend most of your day in front of a computer, it’s time to make sure you dedicate time activating your glutes!
Most people have heard of the gluteus maximus, which is the largest muscle in the body. Two other gluteal muscles, the gluteus medius and gluteus minimus, are deeper than the gluteus maximus and play an important role in building and maintaining a powerful posterior. These two smaller, deeper muscles make up more of your “side butt” and are responsible for leg abduction and internal and external rotation. Yoga is a great way to strengthen all three of the glute muscles and keep them supple.
Strong glutes are vital in improving athletic performance, maintaining proper posture, and preventing back and knee pain. Because the gluteus maximus is the biggest muscle in the body, it stabilizes the pelvis and helps power running and other lower body pursuits. Yoga poses like Setu Bandhu Sarvanghasana (Bridge Pose) and Utthita Hasta Padangustasana (Standing Hand-to-Big-Toe Pose) are excellent for building strength and balance in your glutes. If the glutes are weak, other muscles like your hip flexors, lower back muscles, and hamstrings will take over and do too much of the work, potentially leading to injury.
When you aren’t activating your glutes properly, back and knee pain can result. Pelvic stability is vital for proper posture and works to support the back and core muscles. It’s also essential to healthy knees. Otherwise, knees can be pulled out of alignment and create all kinds of issues. Try Shalabhasana (Locust Pose) and concentrate on contracting your glute muscles while your legs are in the air. Utkatasana (Chair Pose) not only helps lower body strength, but it also stretches your torso and lower legs.
This week’s classes are specifically designed for your glorious gluteus maximus! Enjoy!
Meet Me at the Barre 2 - Erin Wimert
Gorgeous Glutes - Jessica Oldfield
Connect to your Glutes - Lila Whiting
HardCORE Yoga with Weights™ - Booty Camp - Becca Riopelle
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