Gluteals Exercises have gained popularity as a method of strengthening the muscles in our upper body. The Gluteal muscles are a collection of four muscles that run from the spine to the hip joint. These muscles are responsible for the movement of our pelvis, abdomen, thighs, and buttocks.
The Gluteal muscles are divided into three groups: the External Abdominal Muscles (EAM), Internal Abdominal Muscles (IAAM), and the Piriformis Muscle. The External Abdominal Muscles include the Piriformis Muscles. Piriformis Muscles are located on the back of the hip and are known for their strength and power. It is considered one of the strongest muscles of the lower body and is responsible for much of the legs’ strength and hamstrings in the body.
Gluteal Exercises are based on exercises that strengthen each of the four Gluteal muscles. This type of training is commonly used for those who wish to build their abdominal muscles in preparation for weightlifting or any physical activity where strength and power are required. Many exercises that are also effective are; squats, leg raises, bent-knee sit-ups, and the typical deadlift. The Gluteal muscles perform a significant role in the practice of the abdominals.
Lunges are one of the most popular Gluteal Exercises and are often used to strengthen the lower abs and improve overall athletic performance. Lunges also referred to as squats or step-ups, use the knees to lift the body off the ground. This technique puts increased stress on the abdominal muscles. To perform these exercises correctly, you must keep the back straight as you bend over the knees and use both your arms and legs to lift. To perform lunges, start by walking forward on all fours as far as you can and slowly bend your knees and lower yourself towards the ground until you can perform a backbend in the opposite direction.
Knee Raise is an exercise that uses your upper and lower body to strengthen and tone the lower abdominal muscles and is used primarily to help improve the thighs, buttocks, and hamstrings. To perform this exercise, stand with your feet shoulder-width apart and then bend your knees so that your heels are resting against the wall behind you while raising them towards the ceiling.