ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

What is the Best Glute Exercise?

Updated on March 13, 2012

Straight Leg Pullbacks

To develop the gluteus maximus and the upper portion of the hamstring muscles, most bodybuilders do squats and lunges. However, most of the results are seen in the hamstrings since most individuals do not go deep enough to tax the glutes. The glutes go into action mainly when there is maximum flexion in the hip joint. It gets scarcely any work when the leg is almost straight and in line with the body. Thus many athletes, including bodybuilders, suffer from "jigglybuns".

To remedy this situation you can do straight leg pull-backs, an excellent exercise for the gluteus maximus when done correctly.

Source

Major Muscles Involved

In the hip joint the major muscles are the gluteus maximus and upper hamstrings. The gluteus maximus is a very large, fleshy muscle at the back of the hip. It originates on the crest of the ilium, the sacrum near the ilium, the fascia of the lumbar area, and the sides of the coccyx. It inserts on a broad line about 4 inches high on the posterior side of the femur and the iliotibial tract of the fascia lata. The hamstring muscle group is composed of three muscles: biceps femoris, semitendinosus and semi-membranosus. The biceps femoris is the largest muscle of the hamstring group and has two heads. At the upper end the long head is attached to the ischium bone of the pelvic girdle. The short head is attached to the middle and central area of the femur. At the lower end the biceps femoris is attached to the upper tibia and head of the fibula bones of the shin. The tendon of insertion forms the lateral hamstring.

Two sets of muscles are involved in the lumbar spine: a deep spinal group and a superficial spinal group. The superficial group is collectively known as the erector spinae muscle group, which consists of four separate but intertwined muscles. The muscles are the iliocostalis thoracis, iliocostalis lum-borum, longissimus dorsi and spinalis dorsi.

The deep spinal muscle group is comprised of the intertransversarii, interspinalis, rotatores and multifidus muscles, which are very small and run in pairs. These muscles join the transverse and spinous processes of adjacent vertebrae. Most often they attach only to the vertebrae next to them but some may extend over 2-3 vertebrae. They play an important role in holding the vertebrae and disks in place as well as moving the spine.

Muscle Action

In this exercise you perform hip joint extension and slight spinal hyperextension. In extension you bring your leg from a position in front of your body down and back until it is in line with the body. When the leg goes behind your body you have hyperextension (arching) of the back, in which your shoulders remain in place but your pelvic girdle rotates into a forward tilt position.

Sports Uses

Hip joint extension is very important in all running and jumping events. Thus, this exercise is a must for anyone engaged in basketball, volleyball, tennis, racquetball, baseball, soft-ball, football and soccer. The hip joint extension also plays an important role in karate and other martial arts, especially in the side and backward kicks.

Without hip joint extension it would be impossible to lift weights off the floor. This action is needed in the deadlift and squat in powerlifting and especially in the snatch and clean and jerk events in weightlifting. Bodybuilders need this action to develop and define the upper posterior thigh and buttock muscles.

Execution

Put a cuff around the ankle and loop the cuff ring onto a low pulley cable. Stand facing the pulley with the leg to be exercised close to the pulley and the cable taut. Take a good step back with the other leg. Hold onto the framework of the pulley apparatus and bend forward slightly. Straighten both legs but lock the leg to be exercised in the extended position.

Hold the leg locked and pull it back until the leg is in line with and slightly beyond the line of the upper body. Return the leg to the initial position, relax and then repeat. When heavy weights are used, inhale and hold your breath as you pull the leg back and exhale as you return the leg to the starting position.

It is imperative that you keep the leg fully extended when you pull it backward. If you bend the knee you will be using knee joint flexion to pull the foot back, which takes away from the force needed for the gluteus maximus to work. When you lock the leg to keep it straight, you should strongly contract the quadriceps.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)