Average Glutei muscle | Astroveda

All about the buttocks of the buttocks

Glutei are an essential muscle for body stability and mobility. Often neglected in the training routines, he still plays a crucial role in many daily activities, with a simple fact of walking towards more complex movements such as race or jump.

In this article, we will explore the function, anatomy and the best ways to strengthen this muscle.

Glutei anatomy

The buttocks are located on the side of the hip, just above the large buttocks. It is inserted on the external surface of the iliac bone and is attached to the great trochanter of the femur.

This muscle is mainly responsible for the kidnapping of the thigh, i.e. from the movement that holds the leg away from the body. It also has a crucial role in stabilizing the pelvis when we walk or run.

Importance of buttocks

1. Body stability : The buttocks help to stabilize the pelvis, especially during movements on one leg. A weakness in this muscle can cause imbalances that increase the risk of injury.
2. Accident prevention : Strong buttocks can help prevent current injuries, including knee pain and back pain. It also helps to maintain good posture.
3. Improved sports performance : For athletes, buttocks can improve performance, especially in sports that require rapid changes in management or explosive movements.

Exercises to strengthen the buttocks

Here are some effective exercises to hit the buttocks:

1. The buttock bridge

• Lie on the back, the knee folded and the feet on the ground.
• Lift the sides to the ceiling by contracting the buttocks.
• Keep the location for a few seconds before going back.

2. Lateral elevations of the legs

• Lie down on the side, the leg at the bottom is bent for the support.
• Raise the leg over the ceiling, keeping the foot on the run.
• Driving slowly without touching the leg below.

3. Lateral squats

• Get up, your feet in pieces in the width of the shoulder.
• Take a step on the side and fold the knee with the on the move while keeping the other right leg.
• Back to the starting position and repeat on the other side.

Conclusion

The buttocks are a muscle key to health and physical performance. By integrating specific exercises in your training routine, you can strengthen this muscle and improve stability, prevent injuries and optimize sports performance.

Remember that regularity is essential: a few minutes of targeted exercises several times a week can make a big difference.

Take care of your body and focus on this often forgotten muscle!