We Like Good Butts and We Cannot Lie

The gluteus muscles are beauteus muscles, don't you agree?

Not just attractive, but of such powerful function. The big ones, gluteus maximus and medius, form the basic shape of your backside. We'll come back to these darlings of the derriere in just a moment.

A smaller, deeper layer of muscles is set underneath, which I like to call the piriformus gang. I consider these muscles to be a gang because they're really closely knit, placed in dangerous area, like to stay relatively hidden until they decide to make their presence known, and as such are notorious trouble makers. Piriformus, the sideways pear-shaped fellow who is their leader, deals out a fair amount of functional pain in the form of reoccurring syndromes of the sciatic nature. I believe the term "pain in the butt" might have originated from this very place.

The maximus and medius, though, these are the muscles that literally propel you forward in life. Walking, running, leaping, lunging...just about anything that involves moving you around with your lower limbs needs some glutes to do it right. More glutes helps you do it with joy.

Now, many of don't have the rear ends we could and should have, because many of us spend a fair amount of time on our bums in this modern era. Much more than people did in days past. As evidenced by how in days past, more butts seemed to look more like this:

This is Perseus. He has recently donned winged sandals to go get the Gorgon Medusa who turned everyone who looked at her into stone. Good job Perseus, but you're going to need to take those flying shoes off soon and get back on your feet if you want to keep that tushy tight.

The Journal of Orthopaedic Sports & Physical Therapy tested for the most effective exercises for activating and recruiting from gluteal muscles. These experts point out that there is a bunch of evidence showing how weak fannies are likely involved in all sorts of other physical problems and pains. Knee pain and hip pain associated with IT band problems, ACL sprains, chronic ankle instability, and more.

So, we best heed their advice and work our butts up, right? Not off, up. That's a much better goal in my opinion! Which exercises work best? These 3, with links to videos which do a good job demonstrating them.

Pick One Thing: Your Glutes

(^What are we going to do when we get to Your Nose?)

The Conclusion, in the July 2009 issue of the above- mentioned journal: "The best exercise for the gluteus medius was side-lying hip abduction, while the single-limb squat and single-limb deadlift exercises led to the greatest activation of the gluteus maximus."

1. This video shows a good Pilates approach to hip abduction exercise using body weight only. She shows it two ways, with a more traditional version being her second demonstration, and the first being more specifically included in Pilates matwork as one of the Side Leg series of exercises. Pilates people: when you're dying at the end of said series and your leg feels like a hundred pounds, that's the gluteus medius hollering at you. Side Leg/Hip Abduction

2. This video shows a gal doing single leg squats starting with a nice modified version on a tall box (or bench), moving through to more challenging versions of the same. Not for the weak of knees or new exercisers. If you know you've got good form and can manage a decent set of squats on two legs, then try single leg with caution. When the knee angle goes past 90 degrees, it can cause problems for some people, so handle yourself with care. Single Leg Squats

3. This video shows a Single Leg Deadlift (with an intro that demonstrates a regular deadlift with dumbells). Watch out for that standing leg, you don't want to hyperextend your knee. You might also reach your back leg back a bit more to help keep your low back from curving too much. Go slow. It's a hinge at the hip, and stand up with your glutes, not your head.

Stretching and muscle release in this area is also important for all of us, especially athletes. Heavy lifters, skaters, dancers and sprinters need to take the time to roll out their gluteals on a foam roller tube, or tennis ball even, quite regularly if you don't get massage or physical therapy to help. If you have access to a personal trainer, make sure you understand how to stretch on your own. Check out this simple .pdf for a simple at-home stretch you can do. And here's some pictures of one of my favorites, "the #4 stretch" as I call it, because you form the number four with your legs. If you take a yoga class, you'll also recognize the Pigeon pose.

From now on, add your glutes to your care and keeping list. Keep your glutes cute. Avoid the squooshy tooshy. Work that butt up.