Back to Basics: Glutes
I’m starting a new series called Back-to-Basics, where I focus on the functional anatomy behind our basic Pilates moves so we can all remember WHY we’re doing each exercise and HOW be more confident in the execution.
Next in this series: Your Glutes! Let’s break down the core glue muscles that work together to support your back, your hips, and your lower limbs:
The gluteus minimus is the deepest of three glutes and works alongside the gluteus medius to stabilize the hip. It is responsible for a big portion of internal rotation so you feel this one a lot during side-lying leg work, especially when internal rotation is involved.
The gluteus medius is on the outer side of the hip, and does major single leg stabilization. A strong glute med helps reduce strain on the low back and knees and is essential for balance. I like to call this “the dimple of your glutes” and you’ll feel it burning in Pilates side-lying leg series, clamshells, side kicks and balance-focused exercises like single-leg squats.
The gluteus maximus is the biggest and most powerful of all the glutes. Its primary role is hip extension (ex: going from sitting to standing) and providing support to the pelvis and lower back. In our classes, the gluteus maximus helps give the lumbar spine support, especially in tucked positions when it’s working in balance with the abdominals. You’ll feel it most in exercises like bridges, shoulder bridge variations, squats, and lunges
Pilates helps train these three muscle groups to work together with your core to support the spine, improving hip health, and creating strength that carries over seamlessly into daily life. Try the “Booty Classes” Collection to feel all your glutes working and burning!
