No that wasn't a creepy title to today's blog. One of our trainers, Caitlin Massey, just wants you to have the best training for your glutes!!
Everyone wants to have a nice looking backside, but we also
need to have a well-functioning one to prevent knee and lower back injuries.
Fortunately, with the right type of training, you can do both.
Typical glute
training consists of concentric motions in a linear pattern (meaning straight forwards and back), but this method is
an incomplete method of training for how the muscle acts on the hip joint as it
adapts to a variety of forces. One key
component of advanced glute training is multi-directional movement. There is an
abundance of muscle tissue that run multi-directionally around your pelvis and hips
to help stabilize the joint. By using multi-directional exercises, such as a
staggered stance squat with a lateral reach or lateral squat on the BOSU,
you can activate more muscle fibers and connective tissues, thus creating more shape
and functional capacity.
Another key to
glute training is using eccentric training (lengthening the muscle). This type
of training maximizes the energy potential of the muscle as it attempts to
decelerate a load and stabilize the hip. An example of this would be a single-leg deadlift or single-leg squat using the TRX or other suspension apparatus. 
The last key to glute training
is exercise and weight progression. Your body adapts to sustain greater stress,
so the only way to get better shape in the glutes is to continually challenge the muscle
tissue. You do this by enhancing the load you place on the muscle (using heavier
weight).
So, are you ready to "look good walking away"? Try some of these exercises mentioned and start your glute training correctly. Still need help? Be sure to enlist the help of one our personal trainers to ensure you are performing the exercise correctly and safely.
The 3D Booty: Training
the Glutes for Form and Function. IDEA Fitness Journal. January 2014 pp
24-32
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