Latest news with #glutes
Yahoo
a day ago
- Health
- Yahoo
Strong glutes, healthy body: Why your backside matters more than you think
EDITOR'S NOTE: Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist, a mind-body coach in professional sports, and the author of 'Practical Solutions for Back Pain Relief.' In a culture that tends to equate fitness with appearance, glutes often get more attention for how they look than for what they do. But beyond aesthetics, your glute muscles play a vital role in nearly every aspect of movement, posture and pain prevention. When your glutes are strong and functioning properly, they help stabilize your pelvis, support your spine and generate the power you need for walking, climbing stairs, running, lifting and more. When glutes are weak or underactive, other muscles take over in ways they aren't meant to, which often leads to discomfort, dysfunction and even injury. If you spend much of your day sitting or haven't been training your glutes intentionally, there's a good chance they're not pulling their weight. And that could be shifting your body out of alignment and causing avoidable pain. Your glutes aren't just one muscle: They are a group of three gluteal muscles called gluteus maximus, medius and minimus. Together, they give strength and stability to the hips and pelvis and help maintain upright posture. This muscle trio also provides power, control and alignment during lower-body movements. The gluteus maximus, or glute max, is the body's largest and most powerful muscle. Located in the center of your buttocks, it is responsible for extending your hips. Every time you stand up, walk, lunge or climb stairs, your glute max should be driving the motion. The gluteus medius, located on the outside of your hip, is crucial for stabilizing your pelvis when you walk, run or stand on one leg. The gluteus minimus sits beneath the medius and attaches deeper into the side of your pelvis. The two muscles work in tandem to support pelvic alignment, lateral movement and internal rotation of the legs. Weak or underactive glutes are often behind chronic pain and dysfunctional movement. Without strong glutes to stabilize your pelvis and support your spine, other areas of your body are stressed and become more vulnerable to injury. People who regularly sit for prolonged periods often suffer from low back pain due to posture-related glute weakness. Sitting places the glutes in a lengthened, inactive state that pushes the pelvis forward and puts the lower back at a painfully compressed, mechanical disadvantage, which in turn creates a posture that feels tight, stiff and unstable. Do you suffer from achy knees or ankles? You may have limited hip extension or pelvic misalignment from glute weakness. This lack of muscle strength alters how you stand, walk or run, putting extra pressure on your knees and ankles. When any of the three glute muscles aren't functioning as they should, your body finds other ways to compensate during movement. Your hamstrings (the muscles on the backs of your upper legs), hip flexors (muscles on the front of your hips), quads (muscles on the front of your upper legs) or lower back muscles pick up the slack as a result, increasing strain and decreasing efficiency. Over time, these imbalances and corresponding poor movement patterns contribute to chronic pain, tension and increased injury risk. Even if you exercise regularly, you might not be activating your glutes effectively during workouts. That's why intentional training that prioritizes proper activation, strengthening and mobilizing is key. If you suspect your glutes aren't doing their job, watch for these signs: • You feel most lower-body exercises, like squats and lunges, in your quads or lower back instead of in your glutes. • You struggle to maintain balance during single-leg movements. • Your knees cave inward when you squat or lunge. • You have recurring tightness in your hip flexors, quads or hamstrings. • You experience lower back or knee pain with regular activity. To test your glute activation, try this simple glute bridge: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips. If you feel the effort mostly in your lower back or hamstrings — not in your glutes — your glutes may not be activating properly. Poke a finger or two into the muscles of your glutes on each side to check for activation. If your touch is not met with any underlying feeling of tension, that's a sure sign your glutes are under-functioning. The good news is that with consistent, targeted effort, you can reawaken your glutes and regain function. To that end, zero in on these three essential components: activation, mobility and strength. 1. Focus on intentional jumping into traditional strength exercises, reinforce your ability to activate your glutes. To start, use the same bridge position from your glute testing, but turn it into an activation exercise. Here's how: Lie on your back with your feet hip-width apart and a block or towel between your knees. Exhale fully to engage your core and press through your heels as you lift your hips 4 to 6 inches off the floor. Hold at the top for a count of five seconds, squeezing your glutes without arching your back. Inhale as you lower down, slowly and with control. Repeat 10 to 12 times. 2. Restore mobility and hips often accompany weak glutes. Targeted hip mobility drills such as the three-way hip flexor release can help open up your hips and position your pelvis to engage your glutes more effectively. 3. Strengthen through compound your glutes are activating well, incorporate compound exercises that strengthen these muscles through functional ranges of motion. Prioritize quality over quantity, choosing three to four exercises that train your glutes in multiple directions with at least one single-leg movement. These could include squats, hip thrusts, step-ups, single-leg deadlifts, step-back lunges, lateral lunges or lateral monster walks (with or without a band). Do 10 to 12 repetitions of each exercise for three to five rounds. Start with body-weight exercises, and add resistance with weights only if and when you feel you have perfected your form and are ready to progress. Ideally, add glute-focused training to your workouts two or three times per week, warming up with the glute bridge activation exercise and following up with one or two hip-opening mobility exercises and then your strengthening exercises. Taking this approach will help you safely build strong glutes that support better posture and pain-free movement in daily life. Remember, glute training isn't just about having a better-looking backside — it's about creating a powerful, mobile and resilient body. Whether you're working out, chasing your kids or simply moving through life, your glutes are behind you doing the heavy lifting, so it pays to give them the attention they deserve. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
2 days ago
- Health
- CNN
Strong glutes, healthy body: Why your backside matters more than you think
EDITOR'S NOTE: Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist, a mind-body coach in professional sports, and the author of 'Practical Solutions for Back Pain Relief.' In a culture that tends to equate fitness with appearance, glutes often get more attention for how they look than for what they do. But beyond aesthetics, your glute muscles play a vital role in nearly every aspect of movement, posture and pain prevention. When your glutes are strong and functioning properly, they help stabilize your pelvis, support your spine and generate the power you need for walking, climbing stairs, running, lifting and more. When glutes are weak or underactive, other muscles take over in ways they aren't meant to, which often leads to discomfort, dysfunction and even injury. If you spend much of your day sitting or haven't been training your glutes intentionally, there's a good chance they're not pulling their weight. And that could be shifting your body out of alignment and causing avoidable pain. Your glutes aren't just one muscle: They are a group of three gluteal muscles called gluteus maximus, medius and minimus. Together, they give strength and stability to the hips and pelvis and help maintain upright posture. This muscle trio also provides power, control and alignment during lower-body movements. The gluteus maximus, or glute max, is the body's largest and most powerful muscle. Located in the center of your buttocks, it is responsible for extending your hips. Every time you stand up, walk, lunge or climb stairs, your glute max should be driving the motion. The gluteus medius, located on the outside of your hip, is crucial for stabilizing your pelvis when you walk, run or stand on one leg. The gluteus minimus sits beneath the medius and attaches deeper into the side of your pelvis. The two muscles work in tandem to support pelvic alignment, lateral movement and internal rotation of the legs. Weak or underactive glutes are often behind chronic pain and dysfunctional movement. Without strong glutes to stabilize your pelvis and support your spine, other areas of your body are stressed and become more vulnerable to injury. People who regularly sit for prolonged periods often suffer from low back pain due to posture-related glute weakness. Sitting places the glutes in a lengthened, inactive state that pushes the pelvis forward and puts the lower back at a painfully compressed, mechanical disadvantage, which in turn creates a posture that feels tight, stiff and unstable. Do you suffer from achy knees or ankles? You may have limited hip extension or pelvic misalignment from glute weakness. This lack of muscle strength alters how you stand, walk or run, putting extra pressure on your knees and ankles. When any of the three glute muscles aren't functioning as they should, your body finds other ways to compensate during movement. Your hamstrings (the muscles on the backs of your upper legs), hip flexors (muscles on the front of your hips), quads (muscles on the front of your upper legs) or lower back muscles pick up the slack as a result, increasing strain and decreasing efficiency. Over time, these imbalances and corresponding poor movement patterns contribute to chronic pain, tension and increased injury risk. Even if you exercise regularly, you might not be activating your glutes effectively during workouts. That's why intentional training that prioritizes proper activation, strengthening and mobilizing is key. If you suspect your glutes aren't doing their job, watch for these signs: • You feel most lower-body exercises, like squats and lunges, in your quads or lower back instead of in your glutes. • You struggle to maintain balance during single-leg movements. • Your knees cave inward when you squat or lunge. • You have recurring tightness in your hip flexors, quads or hamstrings. • You experience lower back or knee pain with regular activity. To test your glute activation, try this simple glute bridge: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips. If you feel the effort mostly in your lower back or hamstrings — not in your glutes — your glutes may not be activating properly. Poke a finger or two into the muscles of your glutes on each side to check for activation. If your touch is not met with any underlying feeling of tension, that's a sure sign your glutes are under-functioning. The good news is that with consistent, targeted effort, you can reawaken your glutes and regain function. To that end, zero in on these three essential components: activation, mobility and strength. 1. Focus on intentional jumping into traditional strength exercises, reinforce your ability to activate your glutes. To start, use the same bridge position from your glute testing, but turn it into an activation exercise. Here's how: Lie on your back with your feet hip-width apart and a block or towel between your knees. Exhale fully to engage your core and press through your heels as you lift your hips 4 to 6 inches off the floor. Hold at the top for a count of five seconds, squeezing your glutes without arching your back. Inhale as you lower down, slowly and with control. Repeat 10 to 12 times. 2. Restore mobility and hips often accompany weak glutes. Targeted hip mobility drills such as the three-way hip flexor release can help open up your hips and position your pelvis to engage your glutes more effectively. 3. Strengthen through compound your glutes are activating well, incorporate compound exercises that strengthen these muscles through functional ranges of motion. Prioritize quality over quantity, choosing three to four exercises that train your glutes in multiple directions with at least one single-leg movement. These could include squats, hip thrusts, step-ups, single-leg deadlifts, step-back lunges, lateral lunges or lateral monster walks (with or without a band). Do 10 to 12 repetitions of each exercise for three to five rounds. Start with body-weight exercises, and add resistance with weights only if and when you feel you have perfected your form and are ready to progress. Ideally, add glute-focused training to your workouts two or three times per week, warming up with the glute bridge activation exercise and following up with one or two hip-opening mobility exercises and then your strengthening exercises. Taking this approach will help you safely build strong glutes that support better posture and pain-free movement in daily life. Remember, glute training isn't just about having a better-looking backside — it's about creating a powerful, mobile and resilient body. Whether you're working out, chasing your kids or simply moving through life, your glutes are behind you doing the heavy lifting, so it pays to give them the attention they deserve. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
Vogue
4 days ago
- Health
- Vogue
The Glute Diet: What to Eat For Your Best Buns Yet
Studies show that up to 80% of your health is influenced by what you eat. Of course, that doesn't mean that physical exercise isn't important—but it does mean that diet can make a huge difference. In other words, if we don't complement our workouts with a balanced diet, we probably won't reach our desired results—especially if we want to build muscle and age healthfully. One area in which this phenomenon might be extra noticeable? The glutes, which is the body's largest and most powerful muscle group. 'Sagging in the buttocks is a common aesthetic concern and can be effectively addressed through a combination of proper nutrition and exercise,' explains Dr. Mar Mira of Mira+Cueto Clinic in Madrid. 'The key is to provide the body with the essential nutrients for collagen regeneration and muscle development. We propose a diet based on an adequate intake of high quality proteins, combined with healthy fats, low glycemic index carbohydrates, and key micronutrients such as collagen, vitamin C, zinc, and magnesium.' Mira says a diet like this will not just build muscle, it will also stimulate collagen production, increasing the firmness of the skin. The results? Buns you'll be proud to show off—plus a feeling of radiant strength and well-being overall. Below, Mira shares her exact 'glute diet' plan. Benefits of the glute diet Increased muscle mass : The combination of proteins and essential amino acids promotes muscle growth. : The combination of proteins and essential amino acids promotes muscle growth. Firm skin: Stimulates the production of collagen, which is essential for toned skin. Stimulates the production of collagen, which is essential for toned skin. Improved metabolism : A body with more muscle mass uses more calories at rest. : A body with more muscle mass uses more calories at rest. Improves fluid retention : Fiber, minerals, and micronutrients support healthy circulation. : Fiber, minerals, and micronutrients support healthy circulation. Reduces glucose spikes: Eating a balanced diet with fiber and adequate macronutrients also promotes balanced blood sugar. Shopping list for the glute diet Vegetables rich in protein : spinach, artichokes, broccoli, Brussels sprouts. : spinach, artichokes, broccoli, Brussels sprouts. Fruits and vegetables rich in minerals and antioxidants : blueberries, strawberries, kiwi, spinach, carrots, bananas, citrus, tomatoes, peppers. : blueberries, strawberries, kiwi, spinach, carrots, bananas, citrus, tomatoes, peppers. Legumes : soybeans, lentils, white beans, chickpeas, peas. : soybeans, lentils, white beans, chickpeas, peas. Whole grains : oats, rye, barley. : oats, rye, barley. Lean protein : turkey, chicken, eggs, tofu, tempeh, protein powder (whey or plant-based). : turkey, chicken, eggs, tofu, tempeh, protein powder (whey or plant-based). Fish rich in omega-3 : salmon, tuna, trout, mackerel. : salmon, tuna, trout, mackerel. Low fat dairy : Greek yogurt, cheese (not processed), soy or almond milk. : Greek yogurt, cheese (not processed), soy or almond milk. Nuts and seeds : almonds, walnuts, chia, flax, almond butter. : almonds, walnuts, chia, flax, almond butter. Whole and complex carbohydrates : oatmeal, quinoa, brown rice, sweet potato. : oatmeal, quinoa, brown rice, sweet potato. Healthy fats : avocado, extra virgin olive oil. : avocado, extra virgin olive oil. Water : 2 liters per day. (You can add detoxifying, sugar-free infusions such green tea, lemon, dandelion, hibiscus.) : 2 liters per day. (You can add detoxifying, sugar-free infusions such green tea, lemon, dandelion, hibiscus.) Collagen: bone broth, marine collagen bone broth, marine collagen Cocoa: pure cocoa powder; dark chocolate made with 85% cocoa Key nutrients to improve glute health Complete proteins : essential for muscle synthesis and repair. : essential for muscle synthesis and repair. Sources: eggs, fish (salmon, tuna), lean meats, legumes, dairy products, quinoa. Healthy fats : essential for hormone production and vitamin absorption. : essential for hormone production and vitamin absorption. Sources: avocado, nuts (almonds, walnuts), chia and flax seeds, olive oil, fish. Antioxidants : fights oxidative stress and helps maintain firm skin. : fights oxidative stress and helps maintain firm skin. Sources: green leafy vegetables, berries, carrots, tomatoes, peppers. Collagen and vitamin C : contributes to skin elasticity and firmness. : contributes to skin elasticity and firmness. Sources: bone broth, marine collagen, citrus fruits, strawberries, kiwi. Magnesium and potassium : improves muscle contraction and reduce fluid retention. : improves muscle contraction and reduce fluid retention. Sources: spinach, banana, avocado, legumes, pure cocoa. Foods to avoid on the glute diet Refined sugars and processed flours. Alcoholic and carbonated beverages. Carbonated soft drinks and juices. Fried and ultra-processed foods. Sausages and processed fatty meats. Industrial breads and pastries. How to do the glute diet According to Mira, the diet can be followed for a minimum of six to eight weeks if you want to notice visible changes in firmness and toning, but is really meant to be a sustainable lifestyle. 'Obviously, it must be complemented with an adequate exercise routine and enough sleep,' says Mira. Sample menu MONDAY Breakfast : Egg white omelette made with 3 eggs whites and 1 whole egg and spinach; 1 slice of whole wheat bread; green tea. : Egg white omelette made with 3 eggs whites and 1 whole egg and spinach; 1 slice of whole wheat bread; green tea. Snack : Greek yogurt; 10 almonds. : Greek yogurt; 10 almonds. Lunch : Baked salmon fillet with quinoa and arugula; tomato and avocado salad. : Baked salmon fillet with quinoa and arugula; tomato and avocado salad. Snack : 1 banana and 1 teaspoon of peanut butter. : 1 banana and 1 teaspoon of peanut butter. Dinner: Warm lentil salad with peppers, red onion, and tuna. TUESDAY Breakfast : Oatmeal with plant-based milk, chia, blueberries, and walnuts. : Oatmeal with plant-based milk, chia, blueberries, and walnuts. Snack : Protein shake made with water or milk. : Protein shake made with water or milk. Lunch : Grilled chicken breast, mashed sweet potato, steamed broccoli. : Grilled chicken breast, mashed sweet potato, steamed broccoli. Snack : Cucumber slices with hummus. : Cucumber slices with hummus. Dinner: Salad with chickpeas, spinach, avocado, and boiled egg. WEDNESDAY Breakfast : Whole wheat toast with avocado + poached egg. : Whole wheat toast with avocado + poached egg. Snack : Handful of berries, 1 ounce of chocolate made with 85% cocoa. : Handful of berries, 1 ounce of chocolate made with 85% cocoa. Lunch : Fish tacos with whole wheat tortillas + cabbage + pico de gallo. : Fish tacos with whole wheat tortillas + cabbage + pico de gallo. Snack : Yogurt with flax seeds. : Yogurt with flax seeds. Dinner: Pumpkin cream + shredded chicken salad with grated carrot. THURSDAY Breakfast : Protein smoothie made with spinach, banana, and almond butter. : Protein smoothie made with spinach, banana, and almond butter. Snack : Boiled egg, 1 tangerine. : Boiled egg, 1 tangerine. Lunch : Turkey meatballs with brown rice and side of asparagus. : Turkey meatballs with brown rice and side of asparagus. Snack : Green smoothie made with cucumber, ginger, and lemon. : Green smoothie made with cucumber, ginger, and lemon. Dinner: Tuna salad with white beans and arugula. FRIDAY Breakfast : Oatmeal pancakes with cinnamon, honey, and strawberry. : Oatmeal pancakes with cinnamon, honey, and strawberry. Snack : Cup of edamame with sea salt. : Cup of edamame with sea salt. Lunch : Lean beef steak with baked potato and cabbage salad. : Lean beef steak with baked potato and cabbage salad. Snack : Yogurt sprinkled with pure cocoa powder. : Yogurt sprinkled with pure cocoa powder. Dinner: Egg white omelet with mushrooms and spinach. SATURDAY Breakfast : Chia pudding with almond milk and fruits. : Chia pudding with almond milk and fruits. Snack : Homemade protein bar made with oatmeal, dates, and nuts. : Homemade protein bar made with oatmeal, dates, and nuts. Lunch : Lentil burger with green salad and baked sweet potato. : Lentil burger with green salad and baked sweet potato. Snack : Protein shake made with cocoa and ice. : Protein shake made with cocoa and ice. Dinner: Lentil soup and tomato salad with basil. SUNDAY
The Independent
08-05-2025
- Health
- The Independent
The exercise more effective than stretching for tight hips
Tight hips are a common complaint often addressed with stretching, but a movement mechanics expert suggests there are more effective methods. Tightness can stem from the nervous system protecting the body, habitual postures like sitting, or instability in the hip joint. Instead of stretching, focus on strengthening surrounding muscles like glutes and adductors to improve hip stability and range of motion, Training Stimulus founder Ash Grossmann says. The "Stimulus Six Lunges" exercise, involving lunges in six directions, is recommended to work the hip through various planes of motion. Performing this exercise daily can improve hip mobility, and it can be progressively overloaded for strength and performance gains.
