I would push my glutes too fast when they weren’t as strong as I used to be — it doesn’t take long for you to lose the strength and muscle endurance that I’ve learned the hard way. The experience reminded me of how important it is to strengthen your glutes in the first place.
“Having strong glutes can really make all the difference in your daily life,” says Lawrence Ezner, DPT, a physical therapist. “Your glutes are actually made up of three muscles: gluteus maximus, gluteus medius and gluteus minimas. Each is responsible for creating or helping a certain motion in the hip joint. Building or maintaining strength in this particular group of muscles can help relieve pain, as well as your Improve efficiency and quality of life. “
This is because the adhesive muscles are one of our primary movers, which gives us strength through all kinds of activities. “Strong gluteus medius and minimal muscles, for example, can mean less knee pain with stairs,” said Dr. Eisenhower. “If you’re running a bus or trying to keep up with your kids, strong gluteus maximus muscles can help propel.”
One of the best ways to find out if your glutes are strong enough to support you is to be aware of the red flags that can signal weak glutes, as Dr. Agener explains below.
Tailtel symptoms of weak glute
1. Pain in your lower back or pelvic area
Often, lower back pain is associated with a weak core. But something that most people don’t realize is that your core is more than just your abdominal muscles. “Your core is made up of several muscles, including your gluteus,” he says. The whole of Shebang needs to be strong and stable to support our day-to-day operations.
Often, weak glutes can be associated with pain in your lower back or SI (sacroiliac) joint, which connects your lumbar spine to your pelvis, explains Dr. Agener. “Decreased adhesive strength can align your optimal posture and change the position of the pelvis when standing or exercising,” he says. If your back is not strong enough to hold everything in place, you may turn into a hyper-arched lower back, “potentially causing contractions and pain in the lumbopelvic region.”
Your lumbo-pelvic-hip complex (LPHC) is another name for your core, and it contains dozens of muscles and bones around your pelvis, hips, and lumbar spine. It supports your upper and lower body, so any weak link in this chain can create a barrier above or below.
2. Having a hard time with the stairs
Your hip muscles act like an elevator, helping you to climb up and down stairs or hills, so it’s no surprise that having trouble with this activity is a sign that you have a weak glute. “With a strong glute, you can notice less pain and discomfort as you go up and down the stairs,” said Dr. Ezner. With weak glutes, the opposite is true.
In December, I was strengthening the steps while hiking through a park near my home, and I noticed that the real pain in my buttocks started during my walk when the altitude continued to increase, which keeps track with Dr. Ezner’s description.
3. Feeling tired from standing for a while
Weak glutes are a common side effect of sedentary lifestyle. Prolonged sitting can lead to Dead Butt Syndrome, aka glutal amnesia. It can manifest as glute numbness, or a feeling of numbness when you try to stand up, said Well + Good, a physical therapist at ATI Physical Therapy in Dallas Reynolds, DPT, COMT, Illinois.
“If walking for long distances or standing for more than 10 minutes causes discomfort in the lower back or in the SI joint area, strengthening the glutes may also be helpful in relieving this type of pain,” Dr. Agener added.
Exercises for strong glue
There are no ifs, ands, or buts about it: the best way to deal with any symptoms of weak glute is prevention training. “Some of my exercises to strengthen the gums are bridge, step-up, reverse lounge, and side-lying hip exercises such as hydrants and leg lifts,” said Dr. Eisenhower. “I sometimes include a side plank with side-lying exercises to strengthen the core.” Remember, your butt is the base of your core, and it is connected to your abs and back by various connective tissues, tendons and muscle structures.
“Not only are these exercises challenging, but they help to work,” Dr. Ezner added. “These exercises are a great opportunity to activate your transverse abdominis, one of your deep core stabilizers, which will ultimately provide further support to your lumbopelvic region.”
This workout programmed by Dr. Ezner is a great place to start the journey of strengthening your glutes:
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