Functional training of the gluteal muscles

Abstract

The gluteal muscles are on the radar for most fitness enthusiasts. Toning the buttocks and thighs is a sales pitch of countless exercise videos. In this self-care article the emphasis will not just be on toning for cosmetic purposes, but on activating the gluteals in their functional role. This can help achieve 2 distinct purposes. First, to prevent injury or overuse to the ankle, knee, hip, spine, and even shoulder girdle. And second, to enhance functional capacity during walking, running, pushing, pulling or throwing/striking tasks. Functional training of the gluteals has more than a cosmetic purpose. It’s main goal is twofold. First, to activate them in healthy movement patterns that do not stress neighboring body parts. Second, to integrate the gluteal activation into functional tasks so that you are less likely to become injured and your performance potential will be enhanced. Let us go over some simple gluteal progressions. For each exercise the following guidelines for repetitions, sets, and frequency should be followed.