Best Glute Exercise for Pain and Injury Prevention

image_pdfimage_print

The glute muscles are the most important muscles in sports and every day life.The stronger the glutes become, the more strongly they contract and safeguard against pain and injuries.

Most people have weak glutes. Even people who think they have strong glutes almost always have very weak glutes in comparison to how strong they can get through proper training.

Some of the injuries that may result from inactive, weak glutes are pulled hamstrings, patello-femoral syndrome (knee pain), piriformis syndrome, ACL tears, low back injuries, hamstring, groin, and even shoulder injuries.

I have my clients do multiple glute exercises in a workout so that the three gluteal muscles are strengthened. I like the Front Plank with Hip Extension because it was ranked as one of the top exercises for muscle activation of both gluteus medius and gluteus maximus in a study that compared top exercises as well as several other commonly performed clinical exercises to determine which exercises recruit the gluteal muscles, specifically the gluteus medius and maximus, most effectively.   front plank hip extension starting position 1hip2

Front Plank with Hip Extension

Lie on your stomach on the floor in a plank position with arms bent, palms and forearms on the ground, fingers pointed forward, legs straight, and on toes.  Engage your abdominal/trunk muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso. Contract your thigh muscles to straighten your legs and lift your body off the floor.

Next, while in this plank position, lift one leg off of the ground, bend the knee, and bring the heel toward the ceiling for one beat, hold for one or two seconds and then return to parallel for one beat. Repeat 12 times each leg. Contract the glutes and keep them contracted the entire 12 reps.

Source: Int J Sports Phys Ther. 2011 Sep; 6(3): 206–223. ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES
Share

Crockpot Turkey Breast

Crockpot Turkey Breast Roast
Print Recipe
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Crockpot Turkey Breast Roast
Print Recipe
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Ingredients
Servings: people
Instructions
  1. Spray a 4-6 quart crockpot with nonstick cooking spray.
  2. Place the onions, celery, carrots, and garlic on the bottom of the slow cooker.
  3. Put the turkey breast halves on top of the vegetables.
  4. Combine the thyme, chicken broth, wine or water, poultry seasoning, and pepper and pour over the turkey breast.
  5. Cover crockpot and cook on low for 5-7 hours or until turkey is tender and meat thermometer registers 170 degrees. 8-10 servings
Share this Recipe
 

Share

How to Get Enough Protein if You Are a Vegetarian

image_pdfimage_print

Adults in the U.S. are encouraged to get about 46 to 55 grams of protein for women, and 56 to 66 grams of protein for men per day.

Those who are strength training need to calculate their protein needs according to this: 1.2 g/kg body weight per day for advanced and 1.5–1.7 g/kg body weight per day for novice. So for a 130 pound person who does advanced strength training, they need 59 grams of protein.

Keep in mind that plant sources of protein are incomplete (they do not have all the essential amino acids), with the exception of soybeans and quinoa. If a vegetarian has a limited diet, they can potentially not be getting their daily protein needs met. They must be careful to eat a wide a variety of protein rich plant foods.

See here for more information on getting adequate protein.

For those eating meat, 1 ounce of protein provides about 7 grams of protein. But for the vegetarian, these options offer a meatless alternative for 1 ounce of protein or 7 grams of protein.

½ cup cooked chickpeas, black beans, edamame or lentils

1/2 cup sunflower or pumpkin seeds

¼ cup tofu

2 tablespoons hummus

1 cup cooked bulgur or quinoa

12 raw almonds

1 tablespoon peanut butter

2 slices of bread

1 to 1.5 cups cereal

3 ½ cups vegetables

One large egg

One cup milk

Share