According to fitness performance consultant Kelly Baggett of Higher-Faster-Sports, the gluteus maximus, or butt musculature, should primarily drive movements that include walking, running and jumping. However, the derriere often is weak. The glutes might be completely inhibited and won't contract when you walk, stand or move in athletic sport. Or, they might be overshadowed by other muscles, such as the quadriceps. This means other stronger muscles are doing the work that the glutes should be doing. Correct postures and the right muscle activation patterns contribute to efficiently working, strong, toned muscles.
Posture and Glute Strength
Kim Ball, a fitness trainer in Long Beach, California, says Westerners sit too much – in front of the TV, on daily commutes and at work. This causes tight hip flexor muscles, strain on the lower back, a weak abdomen and and a weak posterior. Prolonged sitting, or staying in a constantly flexed position, leaves the glutes stretched out and weak, Ball says. Optimal posture allows your glutes to activate, thus strengthening your posterior. If while standing your butt sticks out and your lower back arches, loosen your hip flexors and strengthen your abdominals. If while standing your butt tucks under, strengthen your hip flexors. To stretch the hips, place your foot on a raised surface and sink your hips down toward the floor. You will feel the stretch in your back leg. To strengthen the hips, place one foot on a raised surface above parallel and hold the foot up for 20 seconds without bending your support leg or squirming.
Basic Butt Toning Exercises
To tone a weak posterior and get the glutes working optimally, first do a few basic exercises that include supine bridges and bird dogs. To do a supine bridge, lie on your back with knees bent. Your feet are flat on the floor. Squeeze your butt and lift it off the floor. Tilt your pelvis upward without overarching your lower back. To perform a bird dog, start on your hands and knees. Your back is flat and abdominals are engaged. Lift your right arm out parallel to the floor while simultaneously lifting the left leg behind you and parallel to the floor. Hold the pose for three seconds, keeping your body, arm and leg in line. Then, switch sides to complete one repetition.
Building Glute Awareness
Baggett recommends making a concerted effort to consciously activate your derriere throughout the day. As you walk around, engage your glutes when your heel strikes. As you do so, try to keep the rest of your lower body muscles relaxed. Next, you will activate your glutes as your heel pivots the balls of your feet and off your big toe. Baggett says optimally functioning glutes are activated when the big toe pushes off the ground when you walk or run. Practice this walking exercise regularly and eventually pick up the pace to running. Bagget also recommends paying attention to how minor changes in your posture affect your glute activation. He says to note what happens when you squeeze your abdominals. Your glutes should respond, he says. Also, practice clenching your glutes hard while sitting. This is how you must activate them during lower-body workouts, says Nick Nilsson of CriticalBench.com.
Lower Body Workout Tips
Lunges are a standard thigh and butt strengthening move, but the typically stronger quadriceps often take over for the glutes. To avoid this, consciously squeeze your tush hard while pushing up with your heel out of a lunge. Concentrating on activating muscle during exercise rather than going through the motions results in a more effective workout, Nilsson says. When doing a machine leg press, target your glutes by placing your heels on the top of the foot plate, and when squatting, rely on your heel to come up. Also, sit back into your squats rather than leaning forward, which will target your quadriceps and stress your lower back. If you tend to lean forward, stretch your calves, as they might be too tight, Nilsson notes.
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