The 7 Most Effective Exercises for Your Butt
The research presented in the paper the orthopaedic and sports physical therapy helps to clarify some of the confusion about the best butt exercises‘, commonly used in rehabilitation or therapeutic adjustment. The authors of this particular study used electromyography to measure and compare the signal amplitude as the gluteus maximus muscles gluteus medius and fired in order to determine which therapeutic exercises more effectively recruit the buttocks.
It is not surprising that the glutes weaknesses may lead to a variety of problems, including the back, hip and knee pain and injury. But what is surprising is how many people, even recreational athletes, have weak glutes. The reason is that, today, many of us spend a lot of session time. Sitting for long periods of time can result in hip flexors of the shortened hamstring and gluteus, tight and weak that they can ‘t shoot correctly. Athletes with injuries of the body smaller than visiting a physical therapist often to take home a list of exercises to get the shot of the buttocks. This research helps to solve these exercises that really work.
The study measured the firing real muscle gluteus maximus and the gluteus medius for some common rehabilitation of the gluteus and therapeutic exercises. With the use of electromyography, the researchers were able to identify movements activated the muscles of the buttocks to the higher percentage. These results can help medical specialists of the sport, physical therapists, and athletes to decide which exercise include or release of a rehabilitation, pre HAB or a program of basic training.
The aim of these exercises is to the buttocks of fire correctly, build a backside strong, prevent injuries of lower extremity and maintain biomechanics and proper alignment.
Based on this research, the exercises that produce the largest amount of electromyographic activity in the gluteus maximus and the gluteus medius include some basic exercises that anyone can do it with little or no equipment.
Best butt exercises – gluteus maximus
These exercises produce the largest percentage of electromyographic activity in the group of the gluteus maximus muscle.
One – leg squat – activation of 59%
A foot deadlift – activation of 59%
Lunges lateral, frontal and transverse – 41 – 49% of activation.
Best butt exercises – gluteus medius
These exercises produce the largest percentage of electromyographic activity in the group of muscle, the gluteus medius.
Abduction of the hip lying on his side – activation of 81%
One – leg squat – activation of 64%
Walking side band – activation of 61%
A foot deadlift – activation of 58%
How to use this information in its own routine
Depending on your objectives of general fitness, you can use this information in a variety of ways. You can perform all the exercises on a rotational basis to obtain a variety of movements while still target the glutes. Or you can concentrate on the exercises at the top of the list to build muscle strength in isolation and maximum and the more bang for your buck.
Based on the results, it seems that the best way to direct the medius buttocks is to perform regularly a hip abduction lying on his side.
This is the most effective way to strengthen the gluteus medius, which plays an important role in keeping the hips and pelvis aligned. This is an important and often overlooked way to avoid the pain in the knee. In short, all probably add the abduction of the hip lying on his side to your routine.
One – leg squat and a limbo deadlift exercises are a good way to all around to achieve maximum excess and medius at the same time.
The boat and the boat traveling with a twist are two exercises that can be useful for the prevention and rehabbing lower body aches and pains. When it is done slowly and with controlled movements, lunges put less stress on the joints and are generally easier and safer than pliométrico jump squat exercises or deep one – leg.