Everything you need to know about your glute muscles, including how to get stronger glutes
We use our glute muscles every day just by standing, sitting and walking. But what exactly are they? And how can you make them stronger?
Edward Merritt Merritt graduated from Virginia Tech with a degree in Human Nutrition, Foods and Exercise. He earned both his Masters in Kinesiology and PhD in Exercise Physiology from the University of Texas, and did his postdoctoral fellowship at in the Department of Cellular, Molecular, and Developmental Biology at the University of Alabama at Birmingham.
The gluteus medius is a large muscle too. “It originates from the back of the pelvis, where you might have your thumb if you're standing with your hands on your hips”, says Merritt. “It inserts right on the top of your femur very close to where it connects to your pelvis.” “Because of their size, shape and connections, the glutes are important in nearly every movement that moves your leg backwards, straightens your leg at the hip – as you are moving from sitting to standing – rotates it around the hip, or moving your leg out or back in,” says Merritt. “Because of the way they connect to the top of the femur, parts of the glutes will cause your leg/femur to internally rotate or they can cause your leg to externally rotate.
“One thing many people do wrong, especially when they're trying to work out their gluteus maximus, is to not use enough resistance,” says Merritt. And research agrees. In a study published in the Medicine and Science in Sports and Exercise journal, researchers found that muscle hypertrophy – which is an increase and growth of muscle cells – follows a “dose-response relationship, with increasingly greater gains achieved with higher training volumes”.
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