Glutes of steel: three words at the base of strength

Almost all sports are based on the correct function of the glutes. It is the number one muscle for running and, by training it correctly, you can improve speed and stability. The same can be said for jumping, throwing a ball and even lifting a box off the ground. Glutes also play an important role in balance and keep knees stable when changing direction and landing from a jump.


If we had to choose a muscle group to train, glutes are the largest and most powerful group in the body: no one else has the same impact on our performance. Movements like Squat, Swing and Deadlifts are essential to improve athletic performance and, if you’re not an athlete, just to get strong.

That’s why training your glutes is one of the best moves to develop strength.


Sometimes, however, glutes can become dormant and therefore may not function as they should. Glutes inactivity may cause problems when training in the weight room.


If the largest and strongest muscle group in the body does not function at full capacity, it will limit the amount of weight that we can lift with the perfect technique. Therefore, other areas will compensate for inactive glutes, causing knee pain or injury somewhere else in the body, such as the lower back.

Find out if your glutes are working properly

Find out if your glutes are working properly

Do you have knee pain?  Chronic knee pain is the first sign of inactivity of your glutes.


If your knees are creating difficulties consistently, especially when you are practicing a sport or when you are training, your glutes are probably the problem.

 Do you have lower back pain?  Lumbar pain is another sign that your glutes are not working properly.  Usually these muscles compensate for inactive glutes, causing overuse and consequent pain.

Do you sit down a lot?  Many of us sit too much. Sitting muscles on the front of the body tighten, creating a front pelvic tilt and if it becomes excessive, the glutes can no longer function properly.

Can you maintain balance on a single leg?   To do this, you only need to put yourself on one leg with your eyes closed and your feet facing forward.

If you can’t hold this position for at least 1 minute – and especially if you fall forward and towards the centre – your glutes won’t work properly. Test each side a couple of times and compare your average times to see if one side works better than the other.

How to manage dormant glutes issue

How to manage dormant glutes issue

If you suspect your glutes are inactive, take a step back in your workout.


It’s important not to lift heavily until the problem is solved, so rather you need to focus on the technique. Correct your glutes before you add weight to the exercises that involve them (this does not affect exercises like Bench Press). It may seem like a setback, but once you’ve fixed your glutes, you’ll be stronger than ever and have less risk of injury. Many athletes focus on strengthening the quadriceps, the posterior muscles of the thigh and glutes, but forget another key muscle group: the hips.

The hips are the fulcrum for all movements of the lower body.

If they are weak, they can cause an analgesic gait, leading to problems with the knee, feet and ankles. Hip zipper is a fundamental athletic movement that too many people cannot perform properly: it is the basis for exercises such as Squat, Swing and Deadlifts. If this is not possible, the glutes are immediately removed by a movement.

Activate your gluteus every day

Activate your gluteus every day

Since we sit so much, it’s quite easy for our glutes to become dormant. To counter this, you need to deliberately use them every day. One of the best ways to do this is with a mono or bipodal glutes bridge.

Do exercises focused on the glutes

Do exercises focused on the glutes

Activate your gluteus every day: if you don’t work out your glutes, they obviously won’t work properly.


Many great exercises can help you achieve this, such as Squats and Deadlifts. To get your glutes in perfect shape, it’s important to do exercises such as single-legged take-off using an equivalent body weight without letting your raised leg touch the ground. It may seem like a challenge, but this is a measure of the fantastic function of the glutes.

To increase the strength of the glutes, hip, swing and hinge are three movements practiced in the Skillathletic classes, where you work on agility and stamina. The classes on which you will work most on power are Boost and Fast: These movements are often related to the use of a power band, which helps to multiply the muscle effort of basic movements such as Sidebar walks, clam shells or side slants with elastic. Thanks to Brave and Mighty, you can practice strength basic movements safely, as the coach will always be at your disposal to help you.

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