Strong Glutes for Fat Loss and Increased Performance

Usain Bolt Crystal Palace Meeting in 2007.

Image via Wikipedia

Many of you may remember the Sir Mix-A-Lot song, “I Like Big Butts”, but for those of you who do not remember this popular early 90s rap song and wonder why someone would prefer a big butt, think about this. The butt, which is composed of the gluteus maximus, medius and minimus is the ultimate sign of strength, power and in most cases a point of attraction for the opposite sex. The Gluts are often neglected and allowed to wither away into nonexistence by the working public who spend most of their time sitting at a desk, riding escalators instead of taking the stairs and generally performing activities without activating the Glut muscles.

But why should I have strong or shaped Gluts you ask? Well first of all, to hold up those pants without having to pull your belt so tight that it cuts off circulation. On a more serious note, having strong Gluts can help improve posture, ease back pain, strengthen your running stride, help prevent knee and hamstring injuries and increase power output during activity involving the legs.

One of the things I emphasize with all of our new personal training, group training, weight loss and fat loss clients is the importance of Glut activation. A good personal trainer should first identify weaknesses or imbalances during initial evaluations and many of the problems that clients face, whether it is in their performance or dealing with pain can be traced directly back to a weakness or an imbalance in the Gluts.

Activating the muscle fibers of the Gluts are the first step in developing a stronger, more shapely butt. Learning how to trigger those muscles on command and integrating their usage into the lower leg exercises that you may have done for years will provide much greater results over the long haul.  Once you have successfully learned how to activate the Gluts, multi-joint exercises like squats and lunges will provide much more results.

For the ladies who are concerned with having a larger butt, don’t worry one bit. These are the reasons why:

  1. The Gluts are the second largest muscle group of the body after the back. For this reason, when we stimulate growth of these muscles, not only are the muscles used more, but more calories are utilized resulting in greater overall fat loss throughout the body.
  2. Muscle takes up less space than fat. More muscle, less fat…less space. Just ask my personal training clients how their jeans fit since we’ve been Glut training.
  3. Muscle has a defined shape giving the body nice curves. Need I say more?

For all the guys who are thinking, I don’t want to do Jane Fonda exercises; these are the reasons to reconsider:

  1. Consider Usain Bolt, the fastest man on earth. For all of the men striving to be faster but focusing on the quadriceps, think again. It is the Gluts that are required for horizontal propulsion and according to studies fire more than twice as much as the quadriceps during sprinting. Don’t forget your backside gentlemen!

So ladies and gentlemen, boys and girls, what are you waiting for? It’s time to get off your backside and get moving. The road to a happier, healthier body starts here.

Feel free to leave your comments, questions or your own personal input in the comments section below.

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By Rich Thurman, B.Sc., MA, CSCS, CPT.
With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in General Health Fitness & Fat loss, Sports Performance & Movement, Injury Prevention and Rehabilitation. Rich is a health & performance coach and personal trainer for Active Lifestyle Co. Ltd in Bangkok.


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

One Response to Strong Glutes for Fat Loss and Increased Performance

  1. Pingback: Nike’s Big Butt Campaign | The Atlantic Wire « Bangkok Personal Trainer

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