![]() In the brief repetitions, you dynamically strengthen your gluteus maximus as the muscle shortens during the lifting phase and lengthens as you lower it. Then, on your final repetition, hold the lifted position for at least three to five breaths, working the muscles to the edge of your endurance. To apply this strategy in Salabhasana, first do several repetitions of the pose: Lying on your belly, lift your chest and legs as you inhale and lower them as you exhale, coordinating your movement with your breathing. By practicing both longer holds and movements, you can condition your glutes both statically and dynamically. Coming in and out of these positions repeatedly conditions the glutes and legs dynamically-both in concentric contraction, where the muscles contract and shorten, and in eccentric contraction, where the muscles continue to work even as you gradually lengthen them while coming out of the position. You can increase your fitness and strengthen your glutes dynamically by doing multiple repetitions, moving in and out of leg lifts, lunges, squats, and other exercises similar to what you would do in a typical leg-toning class. Once you move as far as you can into a pose that works the glutes, you condition the muscles statically, through isometric contraction although you continue to contract the muscle fibers, the muscles as a whole don’t become any shorter. (Most people do use the glutes in these poses, but you should take care not to overclench the buttocks.) The medius and minimus are strengthened by all of the one-legged balancing poses, including Virabhadrasana III (Warrior Pose III) and Ardha Chandrasana (Half Moon Pose). Nearly all standing postures, including Virabhadrasana I (Warrior Pose I) will strengthen your gluteus maximus so will Salabhasana (Locust Pose) and other backbends, although whether and how much to engage the glutes in backbends is controversial among yoga teachers. Yoga Poses that Strengthen Your Gluteus Maximusįortunately, yoga can help counteract the effects of modern life. And when was the last time you walked uphill just for the fun of it? If you think about it, probably the only time you use your butt in the course of a normal day is when you go from sitting to standing. You probably sit in chairs most of the day and ride elevators and escalators instead of taking the stairs. Unfortunately, however, the modern world asks very little of your glutes. ![]() Getting these muscles in shape can help you stand straighter, make your back feel better, power you uphill and upstairs, and ease the strain of heavy lifting. “In short, without your glutes you wouldn’t be able to walk.” “Your gluteals are one of the main muscle groups responsible for holding your body upright,” says Mark Uridel, a licensed physical therapist, certified kinesiology instructor, and yoga teacher in Austin, Texas. The muscle along the sides of the buttocks, the gluteus medius, and the smaller gluteus minimus underneath it allow you to lift your leg out to the side. The biggest of these, the gluteus maximus, is also the heaviest and strongest muscle in the body. No matter how weak or flabby, the musculature of everyone’s tush is composed largely of the three gluteals. ![]() ![]() ![]() But however you feel about your back end, the gluteals-the muscles that form the buttocks-do crucial work every day, stabilizing your body and moving you through life. If you notice it at all, most likely you’re complaining that it’s too fat, flat, or flabby. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Īlthough you sit on it every day, your butt probably doesn’t get much of your attention. ![]()
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