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When it comes to training glutes, many people, especially men, tend to neglect them during training. But doing so creates muscle imbalances and leads to movement disfunction. The gluteal muscle "glutes" is made up of the gluteus maximus, gluteus medius, and gluteus minimus.

The gluteus maximus extends and rotates the thigh outward. When you run or climb, the gluteus maximus is heavily involved.

The gluteus medius can be found beneath the gluteus maximus. The gluteus minimus in located beneath the gluteus medius. They both assist in the movement of the leg away from the midline of the body. This is called leg abduction.

There are countless ways to strengthen or activate the gluteal muscles. How and which gluteal muscles are worked will depend on the movement pathway, type of exercise and the equipment used. The goal of each individual will ultimately dictate the frequency and intensity of gluteal training.




Mini Resistance Bands

Resistance Bands


Medicine Balls


Some people like training glutes, other don't. But what is the use of having strong glutes? Strengthening your glutes can improve athletic performance, posture, reduce the risk of injury, and decrease the amount of back pain you feel every day.

#1 - Enhanced athletic performance

Performance sports demand strong hip extensors and gluteal muscles. The glutes play a huge role in acceleration, deceleration, change in direction, and power movements.

#2 Improved posture

Underdeveloped glutes can have a negative impact on your posture, how you feel, and how you move every day. Many people work at a desk during the day. Without corrective movements during the day, this can lead to poor posture. Slouching during the

day may feel good, but this unnatural alignment can lead to

shoulder, neck, lower back, or hip pain.

#3 Reduced risk of injury

The glute muscles bring the hips into extension. If you have weak glutes, then your stabilizers and support system will also be weak. Without this support system, other muscle groups will attempt to support your body. These muscles were not designed to support the lower back, which leads to increased stress, and then injury.

#4 Decreased back pain

The gluteal muscles play an important role in lower back health. When you perform a deadlift, the glutes take the hips into extension, and the reverse movement as well. Without strong glutes, weight that is lifted becomes distributed unevenly, which puts stress on the entire body.


Signs of weak glutes include poor balance or posture, lower back, mid back, knee, ankle or hip pain.The glutes are just like any other part of the body. If it gets weak, it will create postural, muscular, and movement imbalances. These imbalances will lead to a different array of issues. The body needs its different muscle groups to work together to perform for efficiency and longevity. Remember that we are all different people with separate genetics, lives, goals, and habits. A proper individualized training program is the key to a full functional booty and body.

Want to learn more about how the AFTS Initiative can help? Email for details.

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