Build that Booty – 7 Exercises to Develop Powerful Glutes

It's time to add mass to that ass because your booty is hugely important for generating power, strength and movement. Never neglect your glutes!

Your glutes are some of the largest muscles in your body, and having a strong backside is important to all of our foundational movements. This means your ability to run faster, jump higher, and squat heavier are all dependent upon your ability to generate force from your gluteus maximus. If your glutes aren’t strong enough then you will lack efficiency to do thing’s like climb mountains, balance on one leg or squat. Athletes with strong glutes will be faster, more efficient and explosive in their movements.

They consist of three different muscles: gluteus minimus, medius and maximus. These three muscles work together to rotate, abduct and extend the hip.

Developing strong glutes can also reduce your risk for injuries in the knees, lower back, hamstrings and groin. Weak glutes can cause an imbalance in the hip, which may lead to excessive medial rotation of the femur and lateral tracking of the patella, thus potentially causing knee pain.

To understand why this is, you need to understand just how muscle work. Think of muscle as a rubber-band. As you stretch that rubber band you can feel the tension build up in it (potential energy). If you let it go when the tension is fully built up, it will fling from your fingertips across the room. This is based upon the “recoil” principal in physics. Our gluteus maximus is part of continuous chain of muscles and connective tissue that displays this “recoil” effect often during Crossfit WODs. Each time that we take a step during a run or hinge at the hips, we stretch out our glutes and rely on this “stretch-relex,” to move us. This makes our glute muscles part of a powerful engine called the posterior chain.


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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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