How often should you train your glutes?

The forgotten buttocks: SRF visiting us

Climbing stairs strengthens the gluteal muscles

On October 8th, our center manager from Wil, Jan Peters, could be seen in the program Puls on SRF.

Missed a broadcast or just curious? We have summarized all the important details about the day of shooting in Wil here. First of all, we have important background information about the buttocks for you.

The gluteus muscle

The gluteal muscles are made up of several muscles. The largest of them is - as the name suggests - the large gluteal muscle with the technical name Musculus gluteus maximus. It is supported by the middle and small buttock muscles, also known as the gluteus medius and minimus muscles. The piriformis muscle is not included in the group of the three gluteal muscles, but has similar functions.

The individual muscles have a differentiated function. The gluteus muscle is important for hip extension. This prevents the pelvis from tipping forward (= anterior pelvic tilt) and enables stairs to be climbed. The small and large gluteal muscles prevent the pelvis from tilting to the side. The spreading and pulling of the leg, as well as the external and internal rotation, is also made possible by the gluteal muscles, among other things. Good cooperation between the individual gluteal muscles is very important.

The day of shooting in Wil

The SRF editorial team enters the Wil Physiozentrum. Center manager Jan Peters warmly welcomes the guests. They would like to know from him today: What is this "gluteal amnesia" that is currently on everyone's lips. You've heard it is also called "Dead Butt Syndrome" (literally in German "Dead Buttocks Syndrome").

Jan Peters explains: Especially through long, sedentary activities without sporting compensation, but also through poor posture in everyday life and also during sporting activities, it can happen that the gluteal muscles are not used or not sufficiently used. Our muscles, however, need enough stimuli and great impulses in order to be able to grow or to be maintained. If this does not happen, it can downright forget to function. We forget to use this muscle. Of course, this so-called deconditioning generally happens everywhere in the body where muscles are not needed. Regarding the posture, I would also like to say that the tilt of the pelvis plays an important role here. Above all, the forward and downward tilting of the pelvis (= hollow back) is negative in this case. In technical terms this is called anterior pelvic tilt.

The editorial team interviewed a patient of ours who originally came to our practice because of pain in her thigh. The therapist also found her buttocks to be less active. The patient says: “I would never have thought that our buttocks would play such an important role. Actually, I felt the pain somewhere else. "

Jan Peters describes why this is so: Often other muscles have to compensate for the lost strength and are then quickly overloaded. The opponent of the gluteal muscles, the hip flexors, is usually "overactive". As a result of this overactivity, the buttocks forgets to work and often also loses its elasticity, i.e. its flexibility. As a result of this process, for example, the so-called “lower crossed syndrome” can occur. We physiotherapists use this technical term to denote several abnormalities which, together, can lead to problems such as back pain, etc. In the case of the lower crossed syndrome, weak buttocks and abdominal muscles, as well as tense hip flexors and back muscles, play a major role.

But now the SRF team has become curious. We all want to prevent back pain as much as possible. Therefore, ask the physiotherapist for more information: How can I tell if my gluteal muscles are too weak?

Here, too, the physiotherapist has advice: The weakness of the middle and smaller gluteus muscles can be seen especially when walking. We also call these muscles the gluteaus medius and gluteaus minimus muscles. If these muscles cannot sufficiently stabilize the pelvis, the pelvis will sink to the side on the side of the standing leg. In physiotherapy one speaks of “pelvic drop”. As a quick test, you can also try taking your gluteal muscles in your hand and squeezing them together. You will then notice very quickly whether this muscle reacts to your commands and contracts powerfully and whether you can hold the tension for a while. I would like to note here that this test is of course not very specific and we do not use such methods in physiotherapy. For yourself, this is certainly interesting and you will get a rough impression.

Let's assume that our glutes are too weak. Then what should we do? Or should we say better, we don't even want our gluteal muscles to become too weak. Can you prevent dead butt syndrome? You accompany Jan Peters to the room for medical training therapy in the Physiozentrum Wil.

Jan Peters shows: Exercises like squats, better known as squats, are particularly suitable. With the so-called squat lunges, we go one step further and do the squats in a lunge. Deadlifts, known as deadlifts among gym goers, or bridging are also great strength exercises for our buttocks. In addition, I always recommend stretching the hip flexor muscle.

The editorial team would like to thank you very much for the interesting day. You now know that the buttocks play an important role and you will pay much more attention to this muscle in the future.

Our physio center tips for strong buttocks:

  • Opt for climbing stairs instead of taking a lift. This everyday movement is a great strengthening exercise for the gluteal muscles
  • Try to activate your buttocks while standing on one leg. The pelvis should not tilt to the side or sink. You can do something good for your buttocks while waiting for buses and trains.
  • We have described one of the best exercises for the buttocks, the squat lunges, for you in this video.
  • Do not forget the necessary balance in everyday work. You can find all the important information about this in this article.

«Pulse» from October 8th, 2018

You can find the broadcast in the media library, starting at 25:30 minutes, under: "Pulse" - The forgotten buttocks

You will also find an additional article with an exercise video under: "Pulse" - Body & Mind


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