Anytime we are standing we are activating our glutes and hamstrings. Problem is, like most of us sitting all day behind a desk, our posterior muscles become weak. This is especially true for our glutes, which happen to be the largest muscle in the body. With weak glutes comes muscle imbalances, causing injuries and pain.
Weak glutes can cause a posterior tilt, forcing your pelvis to tilt forward, creating the illusion of an abdominal pouch. What’s worse is this tilt can put strain on your lower back and leads to discomfort.
Troublesome knees are caused by weak hamstrings not doing their part to stabilize the anterior crucial ligaments (ACLs).
WHAT DO OUR HAMSTRINGS DO?
There are made up of three separate muscles; the bicep femoris, semitendinosus and the semimembranosus. Their responsibility is to bend the knee and help the gluteus maximus extend the hip. The bicep femoris also helps to rotate our thigh outward while the other two help to rotate it inward.
WHAT DO OUR GLUTES DO?
Our gluteus maximus is what gives our butt shape. Anytime we raise our thigh out to the side, rotate our leg so our toe is pointing outward or thrust the hips forward, we are engaging our gluteus maximus. So anytime our hips are flexed, our glutes will be activated when extending them, making deadlifts and hip raises effective glute exercises.
We have two other butt muscles, the gluteus medius and gluteus minimus. They assist with raising the thigh out to the side. They also help to rotate our thigh outward when our leg is straight and when your hip is bent.