Glute muscles: What they are and how to make them stronger

Your glutes are really important when it comes to dancing, and using them properly will help you perform everything from jumps to fades, spirals, backs and even flexibility. your activity in split movements. It’s important to find the right way to use these muscles and avoid the downsides of overuse, such as tight muscles, poor hip mobility, and “too full” butts. under your mattress!


The first thing you need to understand is the difference between your glutes muscles.The muscles involved are a group of 6 deep muscles that connect from the humerus on the outside of your hips (the larger motor muscles) to the coccyx (sacrum) and other parts of the pelvis.

They rotate the top bone (femur) of your leg, and there are six of them so they can rotate the hip, no matter what range the leg is in (which makes for a great round of legs).


On the other hand, your glutes work to extend your hips (in other words, bring your legs behind you). There are other muscles that can also do this job, so often people won’t know that their butt isn’t working properly.

The hamstring muscles and certain lower back muscles are overused if the glutes are not activated properly, especially in a spiral. The glutes must also contract during push and work to control your landing.


If you frequently feel tension in your lower back and have trouble keeping your knees straight in a back spiral, it’s likely that you’re using your hamstrings to lift your legs, not your glutes. If you do this move over and over again, and especially if you use your hamstrings too much while walking, all the extra contractions will stretch them, no matter how often you stretch your hamstrings. how.


Try this simple test to see if your glutes are working properly.

· Lie on your stomach with your legs extended parallel to each other.
· Turn your head to the side and place your fingertips between each of your lower muscles.
· Keeping your knees straight, raise one leg just above the ground.
· Notice if something is happening under your finger, and better yet, notice where it is in motion.
· Some people have a hard time building muscle; others will find that it only lights up at the end of the range.
· For some people, it automatically brightens up!


For maximum relief from your hamstrings, the glutes should start in motion and then continue working throughout the movement.


· Check the differences between the parties and check your friends. If you are testing someone, place one hand on their hamstring back and the other on their buttocks.
· Remember that it’s normal to work a little hamstrings, we just want the glutes to function properly!


Once you’re sure the background works, you need to know when to use it. I hate to hear girls being told to keep their ass tight during class. This is unnecessary and will create too much tension in the region. All muscles work best when allowed to relax and then contract to perform their specific movement.


Another tip is to see if your lower muscles activate when you walk. Especially on stairs or on any incline, the glutes of the supporting leg need to compress a bit to relieve your hamstrings. If you can master this, you’ll be surprised how quickly your flexibility improves.


The only time the glutes shouldn’t be overworked is when you’re just standing in the first, second, or fifth leg position. The converting muscles will work gently to hold the position; However, your glutes should be properly relaxed and ready for action.


· Stand parallel, fingertips resting on buttocks.
· Bring your weight back to your heels and rotate your legs outward, focusing on starting the movement from your hips.
· Place your toes on the floor (you will be in the small position first) and focus on how you feel through your hips. Can you keep your thighs rotating with your deep training muscles, while your lower outer muscles relax? It may take some time and patience, but it will really improve your dancing.


Using the glutes and training them in this way is the secret to improving hip mobility and overhead leg height. You must learn to use your muscles the way they were designed to be used for maximum effect.