Glorious Glutes

It's not a good time to be mulch. As of yesterday, contamination had been found at more than 45 sites across the state and sadly that seems to have included Bicentennial Park. Paul shared photographic evidence of the ugly fences (thanks, Paul!) and all sessions at Glebe from Wednesday onward were run at the arches (normally reserved for wet weather). Andy and Poppy will continue to monitor the situation and make decisions to ensure the group's safety. Hopefully you'll find interesting challenges at the temporary location and be back in more picturesque surroundings in no time. 

All evidence suggests Kathryn is having a fabulous time in India. I'm sure she'll have plenty of stories upon her return, but in the meantime, what a stunning photo in front of the Taj Mahal.

This week's focus is a big one: I like big glutes an´ I can-not lie... More is better when it comes to glutes, especially if speed is your goal. Strong glutes will help you run faster by literally pushing you uphill, providing essential power and stability. From a more functional perspective, they are vital to prevent injury. Strong glutes protect the lower back, hips, knees and ankles by creating proper alignment and stability. Where issues already exist, strong glutes can improve plantar fasciitis, decrease calf tension, and relieve pelvic floor tension and deep hip rotator pain. The positives don't end there. Years ago, my sciatic pain was resolved through improved glute function - what a relief! 

We are spoilt for choice when it comes to glute exercises. Lunges, squats, dead lifts, bridges, kicks, hip thrusts, and step-ups are all on the menu. Varying the tempo, adding weight and including isometric holds, are all beneficial in working slow and fast-twitch fibers to optimise strength and performance. Make sure you're mindful of squeezing your glutes to ensure good activation, and work through the full range of motion.

It's important to remember that a strong muscle isn’t a tight one. By definition, strong muscles need to be able to lengthen in order to contract. Tight muscles are often weak muscles that need more strengthening through their full range. The better active range you have in the hip, the more you’ll benefit from naturally using your glutes for everyday life. If you're working hard to build strong glutes, it's definitely worth taking the time to balance this with some hip and glute stretches (or a fabulous yoga session!). Your posture, balance (and butt) will thank you. 

Photos for the week are below as always. Have a fabulous weekend!