Glutes

The glutes comprise 3 muscles: gluteus maximus, gluteus medius, and gluteus minimus. The importance of strong glute muscles is often underrated. These muscles take the strain off the lower back by acting as load-bearers and shock-absorbers, and they assist in good posture. If your glutes are weak, you risk injury when you lift a heavy object, and over time you risk lower-back pain. Get to work on your glutes!

Gluteus Maximus

This powerful muscle originates deep in the pelvic region (sacrum and coccyx) and the rear of the ilium (hip bone). It inserts at the medial rear of the femur (gluteal tuberosity). This is not one of the postural muscles, rather it is a muscle of power. Whenever you run, jump, climb, or simply rise up from your chair, you are using your gluteus maximus. Merely walking does not activate it, which is one reason why walking is not sufficient exercise on its own, you must do other exercise too. This muscle extends the thigh, and extends the trunk.

Gluteus Medius

This muscle originates at the outer surface of the ilium (hip bone). It inserts at the lateral surface of the greater trochanter, at the top of the femur (upper leg bone). This postural muscle keeps the pelvis stable when you walk and stand.

Gluteus Minimus

This is the smallest of the glute muscles, and acts with gluteus medius to aid postural stability. Both the gluteus medius and minimus enable abduction of the femur at the hip joint - ie- enables you to move your leg out to the side.

Best exercises for the Glutes

Squats

Lunges

Seated Leg press machine

Seated abduction machine - move your legs apart under resistence.

Glute raise - on your hands and knees, raise one leg behind you until your foot is higher than your bum. Use ankle weights to increase resistence.