One of my favourite thoughts is from Jk Rowling: “ah well…. Wand still in your jeans? Both buttocks still on? Ok let’s go…
Butt, bottom, derriere, bum, gluteal, bootie…. Most of us think about it at some point in our lives, we may at some stage be obsessed with sculpting a firm butt to fill our favourite dress or leggings… I have been there…
Defined: ‘the part of the body a person sits on; – buttocks-used euphemistically…
All that said, we are swamped with social media posts filled with well meaning advice, tight jeans, beach images all promoting a gorgeous butt… promoting self-judgement and poor self-esteem…. all the while many of us striving for that perfect peachy bottom. As a “yogi” and physiotherapist I see this as frivolous…
The reality is that our butt is super important….
the truth is, there is so much more to a tight tush than the way your yoga tights hug it!
Strong glutes are important for proper pelvic alignment, propulsion during walking and running, and even single limb stance support.9 standing on one leg0. A strong butt also helps to support the lower back during squatting and lifting, I relate to this well. Having suffered a nasty ankle injury in my teens requiring surgery, I was left with a stiff and weak ankle and calf. Over years in my youth I compensated for this (as when you’re young you can do anything). This led to quite significant asymmetry and weakness throughout my right leg, knee and buttock. I even had reduced balance and standing ability on that side. It has taken a lot of specific gluteal and core work to start to remedy this…
So, the “bottom” line is, that despite the media and popular propaganda about a tight butt, we actually need our butt to function well to get us through daily life and assist in preventing injury and dysfunction.
This important group of 3 muscles (gluteus maximus, medius and minimums) pulls the hip backwards (extension), sidewards (abduction) and rotates the thigh. big job gluteal!
Walking upstairs, getting out of a car, getting out of a chair, standing on one leg, squatting, running, change of direction, gardening, yep, all require a reasonably active butt. So, the real reason we care about our butt has nothing to do with looks!!
A good butt workout should target the entire gluteal complex. The big power producing glut max and the other stabilising muscles Medius and minimums (sounds like a Greek opera! And yes, they all need to work in unison
Working consistently and methodically on gluteal strength can
- Help prevent back pain
- Improve athletic performance
- Assist walking and running
- Prevent knee and foot pain
So, lets do this: some simple exercises you can do at home without equipment (I suggest 15 reps each side) include:
- Bridging, with progressing to single leg bridging
- Side-lying clams
- Plies (wide leg squats)
- Goblet squats
- Reverse lunge to balance
- Single leg standing movements (yes, you’re working the standing leg)
- Walking lunges
- Asanas such as warrior 1,2 and 3
- Aide steps with a band
There is no end of effective exercises for the butt to enhance not only your bootie but your balance, function and self esteem.
Check out my gluteal strength sequence in my class archives.
Someone once said … “you don’t get the butt you want by sitting on it!”
