Foundations of Glute Training

Introduction

Some people focus on the posterior chain for aesthetics, while others treat it as the foundation of strong, athletic, and balanced movement. For reference, the posterior chain is the structure and muscles making up the backside of the body from the heel to the head. Regardless of the reason for training the backside, there are both effective and ineffective strategies.

Structure and Shape

The structure of the skeleton determines an individuals body shape. Those with a wide rib cage will likely have broad shoulders. Similarly, someone with a wide pelvis will have a wide backside. Muscle mass and fat distribution play into the aesthetic glute appearance as well.  

Four major glute shapes have been identified by plastic surgeons based on appearance and structure of the pelvis. Those glute shapes are:

The square glute shape - created by higher hip bones and usually a longer femur head. People with this glute shape often have “hip dips” and may also have excess fat deposited above the pelvis known as “love handles”.

The round glute shape has a fuller fat distribution in the middle of the glutes and a moderate-width pelvis. This shape is characterized by a relatively small natural waist, contributing to the full appearance of the glute. 

The heart shaped glute, also called pear-shaped, is considered one of the most naturally feminine shapes with the fat distribution lower on the glute and into the thigh. Excess fat storage with this glute can cause saddlebags - the fat stores on the lateral aspect of the thigh. 

Estrogen causes women to store body fat in the hips and thighs, but this hormonal effect can shift with age to promote more fat storage around the midsection. Males with high estrogen can also see this fat distribution pattern. 

The V-shaped glute occurs when the fat distribution is higher on the glute with a tapering toward the bottom. Associated with age-related hormone changes and extreme weight loss, this shape can occur in men and women. 

Essential Strength

The glutes specifically provide stability and support for there hips during as normal gait; a person’s normal manner of walking. Glutes are also essential aspects of functional and athletic movements like lateral cutting, jumping, running, and many multipoint leg exercises. 

Research has uncovered that weak ankles, shin splints, back pain, knee pain, and even hip pain can all be a result of weak or inactive glutes. 

Benefits of Glute Training

The four main benefits of strong, mobile glutes are:

1. Reduce or prevent knee pain

2. Reduce or prevent back pain.

3. Increase power and athletic performance

4. Better looking buttocks. 

   
   

The glutes control hip extension along with the rest of the Lumbopelvic Hip Complex (LPHC). Also know as the “core”, the LPHC consists of the musculature of the spine, pelvis, and hip. Both the glutes and LPHC contribute to core stability, allowing the abdominals, obliques, and erector spinal to do the job of keeping the body upright and stable. 

Many elderly people lack the hip and core strength to support themselves. In fact, one in four adults over the age of 65 will fall and injure themselves each year. Touching upon the subject, falls account for one of the top three injury-related deaths in the Unites States; and they are completely preventable.

Strength and Agility

Agility is not just for athletes. Being agile means one can move easily, and it is a quality that everyone needs to have. Quick changes of direction, walking up the stairs and missing a step all require the body to react quickly to avoid a fall or acute injury. Strong glutes are essential for the agility we need to make it through daily life. 

Corrective Exercises and Other Therapies

There are many therapies and training techniques for addressing weak or inactive glutes, improper movement patterns, or chronic muscular pain. These methods and techniques all have the goal of optimal, pain-free movement. When executed correctly, they address the cause of the imbalance as opposed to the symptoms or compensations. 

Beyond the Squat

Compound movements like a squat or deadlift not only require a full-body, concerted effort, but it takes time to build up the strength to execute the movements properly. An effective program to improve a squat would include isolation of the glutes, hamstrings, core, and quadriceps on the path to the end result. 

Proper posture and form for exercises designed to activate, strengthen, and grow the glutes and legs is of significant importance. The affiliated musculature of the LPHC should not be neglected. Of additional importance is identifying dysfunctions that affect the glutes as well as isolating and working to fix those dysfunctions. 

Glute Programming: A Quick Glance

In future articles, we will look at the anatomy of all musculature involved as well as how to activate, strengthen, and grow the glute muscles specifically. Exercise selection, training volume, load, sets, and repetitions will determine the training adaptions. These are known as acute training variables. When it comes to glute training, exercise selection is arguably the most important of these variables.