Enhancing the Significant Muscle for Strengthening: Crucial for Individuals Devoted to Lengthy Sitting, According to a Physical Therapist
Struggling to find a workout that packs a punch for your major muscles? You're in luck! While it's essential to maintain a diverse workout routine, there's one muscle group that often gets overlooked – the glutes.
According to Laura Wilson, physical therapist and founder of The Swiss Touch, a common issue among her clients is poor glute strength. As she reveals to Fit&Well, "Most clients I see have weak glutes."
So why are the glutes so important? These muscles, consisting of the gluteus maximus, medius, and minimus, are not only huge, powerful, and located near your buttocks but also play a vital role in supporting your lower back and providing pelvic control.
Inefficient glutes can lead to various issues like lower-back pain or injuries if you're an active runner or walker. "Weak glutes put a lot of pressure on the front of the hips, can strain the lower back and even have a significant impact on your body's overall physical health," warns Wilson.
The primary reason people struggle with weak glutes is our sedentary lifestyle. Sitting for prolonged periods reducing muscle strength, with the glutes getting inactive and stretched as they're being sat on.
To combat this, Wilson recommends the glute bridge exercise to help build strength in the area. "My number one tip is to squeeze the glutes every time you lift them up, which will ensure every rep is efficient and really counts," says Wilson.
Here's how to do a glute bridge:
- Lie on your back with your arms by your sides, knees bent, and feet planted firmly on the ground. Ensure you're relaxed.
- Tilt your pelvis up, keeping your back in contact with the floor.
- Squeeze your glutes, press through your heels, and lift your hips so you form a straight line from your knees to your shoulders.
- Hold for a few seconds, focusing on squeezing your glutes.
- Lower slowly, making sure there's no arch in your back as you come down.
Perform three sets of 10 to 12 repetitions for maximum results. For an added challenge, consider holding the bridge for longer periods or performing single-leg glute bridges.
Don't let your glutes hold you back by neglecting them! Including the glute bridge exercise in your workout routine can help reduce back pain, improve athletic performance, enhance stability, and reduce injury risk.
Incorporating the glute bridge exercise into your health-and-wellness routine, as suggested by Laura Wilson, can boost fitness-and-exercise efficiency and foster overall health-and-wellness. This science-backed workout targets the glute muscles, vital for lower back support and pelvic control, thereby preventing issues like lower-back pain or injuries common among active individuals.
