THE IMPORTANCE OF GLUTE TRAINING FOR SPORTS

Episode Transcript

Speaker 1 (00:00):
The importance of your glutes. Gluteal muscle, power and strength.
Training plays a critical role in sports performance, particularly in
activities requiring explosive lower limb power. There are numerous studies
over twelve studies that we just use for this particular
podcast itself. Requiring activities requiring explosive lower limb power include sprinting, jumping,

(00:22):
and change of direction targeting. Gluteal strengthening using exercises such
as hip thrust, split squads, dead lifts, and step ups
has been shown to significantly increase gluteal activation and force production,
which translates to improve vertical jump heights, sprint acceleration, and
overall lower limb power output. Acute protocols involving low load

(00:43):
or heavy load glutele exercises can enhance explosive power and
sprint performance through post activation performance enhancement mechanisms. Chronic gluteal
specific training programs about eight weeks yield measurable improvements just
in jump heights, flight time, and power alone. These gains,
though may not persist without continued training. Both hip thrusts
and squats elicit similar glutele hypotrophy and strength gains with

(01:07):
hip thrust providing higher glueteous maximus activation and a stronger
relationship to sprint speed. The American College of Sports Medicine
recommend that strength and power adaptations are best achieved with
heavy loads equal to or greater than eighty five percent
of the one rep max for strength and seventy five
to ninety percent of one rep max for power, and
load to moderate repetitions tailored to the specific demands of

(01:29):
the sport. Exercise selections should be individualized in court to
target specific luteal muscles and match the mechanical demands of
that sport, So the glutes are an important part. You
probably knew that already. A couple of sports to look at,
for instance, if you're looking for strength and power training

(01:49):
are sprinting, track and field jumping events, football, soccer, rugby,
courtfield sports requiring explosive acceleration jumping a rapid change the direction.
Also basketball and volleyball. For example, hip thrust strength is
highly correlated with sprint acceleration and elite sprinters and jumpers,
and glutel focus training programs significantly improved vertical jump heighten

(02:11):
athletes whose sports demand jumping, like basketball, team sport athletes
like football or rugby benefited from enhanced gluteal power for
sprinting and directional changes. In summary, the largest performance gains
from targeted gluteal strength and power training are seeing sports
were explosive lower limb power. Springting and jumping are central.
So you can think of a lot of these sports
where you need to move a lot, use your lower

(02:32):
body a lot are very important