We have said it before and we will say it again–people are sitting way too often these days. For a lot of us, we can’t help but sit at a desk all day. The job requires it. Sure there are things like stand up desks, treadmill desks, etc but every company isn’t supporting those type of desk usage by their employees. Doing all this sitting is making our glutes lazier and lazier by the day. The glutes are one of our largest muscles and we are doing it a huge disserve by sitting on it all day long. Keeping our largest muscles working is what can help us burn the most calories each day. If you are someone that sits for way too long each day, these are three things you can do to help keep your glutes activated and keep them from becoming too lazy.
Studies show that women actually work their glutes 53 percent more while running than men. This means that glutes may fatigue faster and cause women to have negative effects o their biomechanics which is something that causes (the commonly known as) runner’s knee. However, if you try to run a bit faster gradually you can strengthen your glutes which will significantly decrease your chances of seeing biomechanic negative effects.
Get Up and Find the Stairs
When we sit for hours on end (the average American sits for 10 hours a day–how depressing does that sound?) our glutes are spending a lot of overtime in a lengthened position. When the glutes are in the lengthened position for too long (this goes for other muscles too) then that means it is negatively impacting their stabilizing muscles. The glutes serve a large purpose when we stand, so do your glutes a favor and make sure you are standing at least once an hour to keep them awake. However, we are told to get up and walk. Actually though when we are walking our glutes are only being used at about 20 to 30% of their potential. Finding stairs to walk up or finding a nice hill to climb will significantly help your glutes that spend most of their days in the lengthening position.
Squats on Squats on Squats
One of the best exercises you can do for your glutes is squat. If you are looking to work them a bit more for a short period of time you can target your glutes up to two times a week by following a workout plan programmed by a certified professional trainer. One quick tip you to activate the glutes even more per squat is to try widening your stance and lower your glutes a bit past a 90-degree bend in your knees still while performing perfect form.