In Baby Got Back!-Part 1, we got to know our gluteus maximus muscle, which is the most superficial and biggest of the three booty muscles. As mentioned before these muscles work together to stabilize and support the pelvis, which is essential for proper posture and core stability. We need a supported pelvis when walking, running, squatting, biking, twerking, really anything and everything. 

Today lets move onto the gluteus medius and minimus.

 Gluteus Medius

Gluteus Medius

 Gluteus Minimus   

Gluteus Minimus

 

When any muscles are inhibited or weak, it leads to incorrect exercise form, poor posture, and potentially an injury. Same as the glute max, symptoms of weak a glute medius and minimus are collapsed knees when lunging, squatting or running. Another sign of weak glutes is when your feet and ankles collapse inward (ankle/foot pronation) when standing and squatting. Your glute muscles function in all 3 planes of motion- sagittal (forward and backward movements), frontal (side to side movements), and transverse (rotational movements). Therefore, if all you ever do as exercise is run, then you are only working your glute muscles in one plane of motion. As a result, they are underused. Not only are you missing out on the full potential of these muscles, but you are also missing out on your full athletic potential. Today we see a significant emphasis on glute exercises because of the aesthetic benefits of a well-developed booty, but properly functioning glute muscles equal better overall fitness and injury prevention.

Try out the exercises below and take care of what your momma gave ya.

  Side Plank Star -30 sec/side.  Straight spine, elbow right underneath your shoulder, squeeze your glutes, and hold your top leg up. 

Side Plank Star -30 sec/side. Straight spine, elbow right underneath your shoulder, squeeze your glutes, and hold your top leg up. 

  Single Leg TRX Squat -  12 reps/side .   Stand on one leg, imagine you are gripping the floor with one foot.

Single Leg TRX Squat -12 reps/side. Stand on one leg, imagine you are gripping the floor with one foot.

 Push your hips back as you lower into a squat. Keep your knee straight and your heel down.  

Push your hips back as you lower into a squat. Keep your knee straight and your heel down.  

  Clamshell Kicbacks-10/side   1.Laying on your side, bring your knees up as if you are sitting in a chair, and tilt your pelvis up to your ribs.   2.Lift your top leg up keeping your knee bent.  3.Internally rotate your leg by dropping your knee towards to floor. Your heel should point up to the ceiling. Again make sure those knees stay bent.  4. Keeping your knee bent and leg internally rotated, kick your leg back. Make sure you do not roll backwards. 

Clamshell Kicbacks-10/side

1.Laying on your side, bring your knees up as if you are sitting in a chair, and tilt your pelvis up to your ribs. 

2.Lift your top leg up keeping your knee bent.

3.Internally rotate your leg by dropping your knee towards to floor. Your heel should point up to the ceiling. Again make sure those knees stay bent.

4. Keeping your knee bent and leg internally rotated, kick your leg back. Make sure you do not roll backwards. 

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