Your gluteus maximus, which is the largest muscle in your buttocks, and your hamstrings work together with other muscles in your hip and legs to move your hip joints in various patterns, such as hip flexion and extension. To strengthen these muscles, the National Academy of Sports Medicine recommends that you perform exercises that integrate all lower body muscles. This helps you improve movement patterns and to develop full-body strength.
Squats
Squats work on all lower body muscles and stability in your spine and torso. Your buttocks produces most of the strength to lift your body up while your hamstrings work with your calves to control the speed at which you move when you squat. To do a basic squat, raise your arms over your head, and stand with your feet about shoulder-width apart. Inhale and squat down as low as you can without hunching your back or letting your arms fall forward. Keep your knees pointing forward and your heels on the ground. Exhale and stand straight up without moving your spine. Perform three sets of 10 to 12 reps. You can also carry a dumbbell in each hand or in one hand over your shoulders for added resistance.
Deadlifts
Deadlifts improve strength production in your gluteus maximus and hamstring and leg stability as you lift a heavy object off the ground. Use a kettlebell for this exercise because the height of the handle is easier to reach than a barbell or a dumbbell. Stand with your legs about shoulder-width apart, and put a 50-pound kettlebell in front of you. Bend your torso forward at your hips, and bend your legs slightly as you grab the kettlebell with your right hand. Put your left hand behind your back to keep your lower back from rounding. Exhale and push your buttocks forward to bring your torso upright, lifting the weight off the ground at the same time. Hold the standing position for one second, and lower the weight to the ground by reversing the movement pattern. Perform three sets of six to eight deadlifts per arm.
Ball Leg Curls
This exercise strengthens your hamstrings while stabilizing your buttocks and spine from moving out of alignment. Lie on your back on the ground, and put your calves and heels on top of a firm stability ball. Put your arms to your sides. Lift your buttocks up and tighten them. Bend your knees to move the ball closer to your body without moving your hip. Exhale as you bend, and inhale when you extend your legs and return the ball to the starting position. Do not drop your buttocks to the ground. Perform three sets of 10 to 12 reps.
Supine Leg and Hip Stretch
Stretching your buttocks and hamstrings alleviates tightness and soreness after a workout. Lie on the ground on your back with your feet together. Lift your left leg up so that it is perpendicular or almost perpendicular to the ground. Flex your foot toward your face. Grab the back of your knee with both hands, and hold this stretch for five to six deep breaths. Stretch a little more with each exhale. Repeat the stretch twice on both legs.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
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