In Baby Got Back!-Part 1, we got to know our gluteus maximus muscle, which is the most superficial and biggest of the three booty muscles. As mentioned before these muscles work together to stabilize and support the pelvis, which is essential for proper posture and core stability. We need a supported pelvis when walking, running, squatting, biking, twerking, really anything and everything.
Today lets move onto the gluteus medius and minimus.
When any muscles are inhibited or weak, it leads to incorrect exercise form, poor posture, and potentially an injury. Same as the glute max, symptoms of weak a glute medius and minimus are collapsed knees when lunging, squatting or running. Another sign of weak glutes is when your feet and ankles collapse inward (ankle/foot pronation) when standing and squatting. Your glute muscles function in all 3 planes of motion- sagittal (forward and backward movements), frontal (side to side movements), and transverse (rotational movements). Therefore, if all you ever do as exercise is run, then you are only working your glute muscles in one plane of motion. As a result, they are underused. Not only are you missing out on the full potential of these muscles, but you are also missing out on your full athletic potential. Today we see a significant emphasis on glute exercises because of the aesthetic benefits of a well-developed booty, but properly functioning glute muscles equal better overall fitness and injury prevention.
Try out the exercises below and take care of what your momma gave ya.