Glute Strength Improves Performance

I recently shared about the importance of Gluteal (bum) muscle strength on performance in cycling and running. Most people know about this or have heard this before but rarely know why this is important and the other factors to consider. Here I want to help you understand why technique and positioning are so important to efficient performance and reduced injury risk.

Cycling Position

In cycling you are locked in to what we call a Sagittal plane movement (only moving forward and back) and with this it limits the potential of the Glutes to activate in external rotation and abduction of the hip. The Glute max can still work in this plane (hip extension) but will need a lot more encouragement to get going. One of predominant  flaws in cycling position is a posterior pelvic tilt position, imagine tucking your tail bone underneath you excessively, and rounding the lower back. This is a lazy position for cyclists as it further decreases the range of motion in hip extension, reducing the potential even more for Glute activation. The knock on effect is loading the Quadriceps (anterior thigh) muscles excessively increasing fatigue. Does this sound like you?
 

Running Technique

In running you also want to use as much energy as possible moving forward and not sideways or rotating. The benefit of running vs cycling is that due to the greater forces acting at the hip and knee because of gravity and the foot impacting the ground, you naturally require more control from stabilising muscles like the Glutes. This doesn't mean that runners don't get lazy! Most often I see as runners get tired they start to lean further forward from the hip and the chest "drops". Good form requires a small amount of forward lean from the body but the lean should come from the ankle. Imagine drawing a straight line from your ankle to your shoulder on the side of the standing leg. This hunched position also increases the workload on the Quadriceps muscles leading to fatigue and cramp.

In the video below I demonstrate a really great exercise for engaging your Glutes called the Hip Airplane.

If you still want to learn more or see other good exercises, click the button below.