I’m a runner and like many runners, I’m not making the most of the biggest and strongest muscle in my body – my glutes. I’m also sure that the other glutes – the glutes and glutes – are similarly underperforming when I run, and even when I’m standing or walking.
I also don’t pay much attention to my glutes when I go to the gym, aside from a few hot squats at the end of the workout. I try to avoid standing in front of the mirror when I do them. There is only so much outrage that a man can endure.
So, in order to increase the knowledge base of mankind, and since my editor has commanded me, I decided to do 50 gliders every day for a week. I wanted to show off the muscles I was still interested in and I was wondering if the focus exercise would have any effect on my running.
Looking for more workout inspiration? This is what happened when I practiced sideboard every day for a week.
What are the benefits of strong glutes?
The glutes are responsible for moving the hips, turning the legs in and out, and stabilizing the pelvis when we walk, run or balance on one leg. They are also important for good posture and stability.
Studies have shown that gluteal muscles are prone to weakness, which contributes to Chronic pain and various types of trauma (opens in a new tab). Runners should strengthen their glutes, as it can help reduce, for example, the incidence of common injuries like runner’s knee and shin splints. Strong glutes can also improve running performance. In fact, if you’re involved in any sport that involves jumping and accelerating, you should strengthen your glutes. Final, Buttock muscles are very important for balance (opens in a new tab)and this becomes increasingly important as we age.
How to do a butt muscle bridge
The glutes are a relatively simple exercise to perform. I suggest you use one of these best yoga mat or do it on a soft surface. Lie on your back, bend your knees and place your feet on the ground, hip-width apart. Place your hand on the floor next to you. You are in the right position If you can touch the back of the ankle with your fingertips. Do not tuck your chin into your chest. You should look straight up.
Press your lower back into the mat, which means you’ll have to focus on your muscles. Squeeze your glutes, press your heels into the mat, and lift your hips up in a rhythmic, controlled manner until you have a straight line from your knees to your hips and to your chest. Resist the temptation to arch your lower back at the beginning of the exercise. At this point, your knee should be directly over your foot. Hold for a second or two, then lower in the same controlled manner, letting your lower back briefly touch the mat. It’s a representative.
If you have back problems, seek advice from a medical professional before starting this exercise.
Here is more information about how to make a gliding bridge and different modifications to try.
I did butt training every day for a week – here’s what happened
Although it’s simple to do, it’s also an easy move that’s not good, so take your time to do it. As I quickly learned, you need to focus on squeezing your glutes. Just raising and lowering your hips is not enough. That was my experience on day one. I knew something was wrong, because I felt the exercise worked my hamstrings more than my glutes. It’s true that the butt lift gives those big calves a bit of a workout, but that’s not the focus of the move.
I thought it would be easy to hit 50 reps on that first day, but I was wrong. After 30 or so, my glutes start to heat up and the temptation is to speed up and take shortcuts by not getting all the way down to the mat, but I still stay in shape and stay focused. I hit the 50 mark and when I stood up, I felt as if I had just climbed a few stairs.
On the second and third day I reached 50 with no real problems, so on the fourth day I decided to straighten my arms to make the move more difficult. I didn’t find it any harder to stay in shape, but I did notice a slight burn deep inside my thigh, which I imagine was caused by having to work harder to maintain stability. And I feel like my core got a bit of a workout, too.
On the fifth day, I tried one-leg Ouija. This is an eye-opener. By definition, focusing on one butt is a much more targeted move, but I was pleasantly surprised by the effort it took. I start by raising my hips and then raising my right leg. Don’t worry about straightening your legs, as this does not determine the effectiveness of the movement.
That said, I was frustrated by the strain in my right hamstring. It won’t be straight. I completed 25 lifts, but slowed significantly the last few times, and felt a burning sensation in my left quadriceps and core, as well as my left glutes. I noticed a little easier movement on the other side (perhaps helped by the fact that my left hamstring isn’t tight).
I was impressed by the amount of work required by this migration and so stuck with it for days six and seven. I did the pre-run on both days and found it easier than usual to get to a reasonable pace, probably because my glutes were already working and didn’t have to be woken up from sleep.
Generally in life, I find myself more conscious of my posture when sitting and when standing, like when I practiced the side game for a week. Not sloppy is surprisingly satisfying.
If you’re new to the bridge, start with the normal movement, but if you’re fit and have some experience with the glutes, I’d recommend trying the single leg bridge. You’ll be surprised how hard it is to hit your goals while staying in shape. It is really effective. I don’t see myself incorporating moving into my daily workout schedule, but I definitely do it more often. I mean, who wants to be a sloth?