Strong Gluteus : Run Faster -Less Hamstring Injuries

Ultimate Butt Workout ,Strong Gluteus the Secret in the Modern Strength Training 

Athletic Performance

Strong glutes are essential in almost every sport. They are responsible for accelerating, decelerating, changing directions and creating explosive power in jumps. Sprinting is one of the most effective exercises for simulating the glutes and activates 234 percent more of the gluteus maximus muscle than a vertical jump, reports Bret Contreras, Certified Strength and Conditioning Specialist. Athletes with strong glutes will be faster, more efficient and explosive in their movements than athletes with weaker glutes.

Injury Prevention

Developing strong glutes is not only essential for optimal performance, but also can decrease your risk for injury in the knees, lower back, hamstrings and groin. Weak glutes can cause an imbalance in the hip, which may lead to excessive medial rotation of the femur and lateral tracking of the patella, thus potentially causing knee pain, notes Mark Young, exercise and nutrition consultant. Strengthening your glutes decreases your risk for back injuries in exercises such as the deadlift and squat by taking some of the pressure off your lower back. Furthermore, weak glutes may also contribute to pulled muscles in your hamstring or groin.

Strengthening Your Glutes

Train your glutes at least once a week using mostly compound, multi-joint exercises, such as full squats, deadlifts, lunges and stepups. These exercises mimic real-life functional movements, which can help improve daily life. Additionally, include aerobic exercise in your weekly routine. Perform at least 30 minutes of moderate-intensity exercise five days a week. Hill walking or elevating the incline on your treadmill or elliptical machine will help strengthen the glutes while burning fat. Intermediate or advanced trainees can replace one to three moderate-intensity aerobic sessions with high-intensity sprinting sessions to help build and strengthen the glutes.