{"id":22172,"date":"2023-05-02T10:17:37","date_gmt":"2023-05-02T17:17:37","guid":{"rendered":"https:\/\/www.jefit.com\/?p=22172"},"modified":"2023-05-03T09:35:52","modified_gmt":"2023-05-03T16:35:52","slug":"strong-glutes-one-of-the-keys-needed-to-unleash-your-power","status":"publish","type":"post","link":"https:\/\/www.jefit.com\/wp\/exercise-tips\/strong-glutes-one-of-the-keys-needed-to-unleash-your-power\/","title":{"rendered":"Strong Glutes: One of the Keys Needed to Unleash Your Power"},"content":{"rendered":"\n<p>You use this muscle group everyday. They stabilize the hip joint, help with balance, are essential for erect posture and get activated for most leg exercises not to mention all athletic activities. What muscle group are we talking about? The glute muscles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-muscle-groups\">Muscle Groups<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gluteus maximus<\/li>\n\n\n\n<li>Gluteus medius<\/li>\n\n\n\n<li>Gluteus minimus<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Muscle Function<\/h4>\n\n\n\n<p>The glute muscles, collectively,\u00a0help to stabilize the upper body and pelvis, aid in locomotion, and extend the hip. The strongest of the three muscles, the gluteus maximus, is the largest muscle at the hip representing 16 percent of the total cross-sectional area, according to <a href=\"http:\/\/v\">Physiopedia<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Beneficial Glute Exercises<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.jefit.com\/exercises\/386\/Barbell-Hip-Thrust\">Barbell Hip Thrust<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.jefit.com\/exercises\/393\/Cable-Pull-Through\">Cable Pull Through<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.jefit.com\/exercises\/733\/Reverse-Hyper-on-Flat-Bench\">Reverse Hyper on Flat Bench<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.jefit.com\/exercises\/206\/Cable-Hip-Adduction\">Cable Hip Abduction<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Exercise Highlight: Hip Thrust<\/h4>\n\n\n\n<p>All of the exercises mentioned above are beneficial in their own right for developing strong glutes. In this article, though, we will highlight the <a href=\"https:\/\/www.jefit.com\/exercises\/386\/Barbell-Hip-Thrust\">barbell hip thrust<\/a> performed off a flat bench. If you don&#8217;t have any exercise equipment, start with bodyweight, using both legs and progress to a single-leg.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Barbell Hip Thrust<\/h4>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"https:\/\/player.vimeo.com\/progressive_redirect\/playback\/786175803\/rendition\/720p\/file.mp4?loc=external&amp;oauth2_token_id=1693264010&amp;signature=fc92fa19a3ecda83d249e059fdc30a1c42e566752c392b15ee58a008f02f19dc\"><\/video><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-final-thoughts\">Final Thoughts<\/h4>\n\n\n\n<p>To Increase the difficulty of the exercise, simply slow down the movement. This in turn will keep the glutes under load or tension for a longer duration. To do this, perform an explosive thrust in one second (upward phase). Pause at the top of the movement for 1-2 seconds before slowly lowering the hips and weight taking 2-3 seconds. There are also glute hip thrust machines if you are fortunate enough to have one at your gym.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Stay Strong Together<\/h4>\n\n\n\n<p>Jefit, has been named best strength training app by&nbsp;<a href=\"https:\/\/www.si.com\/showcase\/fitness\/best-fitness-apps\">Sports Illustrated<\/a>, Esquire, GQ, Men\u2019s Health, Greatest, Forbes Health, and many others. We offer a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio coaching cues, and can share workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You use this muscle group everyday. They stabilize the hip joint, help with balance, are essential for erect posture and get activated for most leg exercises not to mention all athletic activities. What muscle group are we talking about? The glute muscles. Muscle Groups Muscle Function The glute muscles, collectively,\u00a0help to stabilize the upper body [&hellip;]<\/p>\n","protected":false},"author":226,"featured_media":22245,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[638],"tags":[5937,6987,6985,6530,6982,6983,6984,6733,6986,6981],"class_list":["post-22172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-tips","tag-barbell-hip-thrust","tag-cable-hip-abduction","tag-cable-pull-through","tag-glutes","tag-gluteus-maximus","tag-gluteus-medius","tag-gluteus-minimus","tag-jefit-leg-exercises","tag-reverse-hyper-on-flat-bench","tag-strong-glutes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Strong Glutes: One of the Keys Needed to Unleash Your Power<\/title>\n<meta name=\"description\" content=\"What muscle group is needed for all athletic activities, to stabilize the hip joint, and balance ? 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He is the Founder of Michael Wood Fitness, named twice to \\\"Top 100 Trainers in America\\\" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.\",\"sameAs\":[\"https:\\\/\\\/www.jefit.com\",\"https:\\\/\\\/x.com\\\/jefitinc\"],\"url\":\"https:\\\/\\\/www.jefit.com\\\/wp\\\/author\\\/michael-wood\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Strong Glutes: One of the Keys Needed to Unleash Your Power","description":"What muscle group is needed for all athletic activities, to stabilize the hip joint, and balance ? 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