But having junk in the trunk is not only good for filling out booty shorts, a strong money maker helps protect you from injuries and makes you powerful and fast! Have you noticed that sprinters tend to have big juicy butts? There’s a reason for that!
What if you are lacking in the cushion-for-pushin’ department? Well, weak glutes are linked to knee pain, back pain, ankle pain, shin splints and plantar fasciitis. This is because the glutes help keep all of your pelvis and leg bones aligned. When they aren’t aligned, bad things happen!
Your glutes are such a big muscle group that its obvious that they play a pretty important role in moving the rest of your body! But because a lot of us are sat down all day, our butt muscles get flabby and lazy and don’t fire anymore when moving. We all know squats are a great exercise for derby but, with weedy glutes, you won’t be able to squat properly and are more likely to cause yourself an injury.
Your booty is also your powerhouse so having weak glutes is going to make sprinting away from that terrifying blocker much harder!
She with the strongest glutes, wins! – A real quote, I swear.
I think its also worth mentioning that having more padding on your rear end has got to be a good thing seeing as derby girls do tend to fall on their arse quite a lot!
Now, I’m not saying that everyone should be striving to get a Anaconda-worthy sized rump. We will all build muscle differently and at a different rate so a big butt doesn’t necessarily mean a strong butt. And a small butt doesn’t necessarily mean a weak butt either! There’s room for all sizes in derby.
Butt Booster Workout
This is a great beginner lower body strength workout, for tacking on to your usual workout or as a warm up before training.
Perform 10-12 reps of each exercises for 3 – 4 rounds.
Fire In The Glutes – These are basic exercises that get the glutes activated by isolating them.
For the side laying moves, try and make your shoulders, hips and ankles are in a straight line and your hips are vertical or slightly tilted forward. Engage your core and use controlled motions, try not to wobble or rock too much.
- Side Leg Raises
- Side Leg Circles
- Side Leg Kicks
- Donkey Kicks
Push the BUTTon – Moves to recruit your glutes, quads, hammies and core.
Remember to engage your core and keep your hips square and that you squeeze your glutes at the top of the move. For the squats and lunges, make sure your knees track through the centre of your foot, push knees outward and don’t let them cave in.
- Glute Bridges
- Kneeling Squats
- Sumo Squats
Stretch It Out – Important stretches to help glute activation. Hold each stretch for 20seconds and repeat. Squeeze your glutes at during the hip flexor stretch.
- Piriformis Stretch
- Hip Flexor Stretch
Here’s to your butt!