If you type ‘how to get big glutes’ into Google, you’ll immediately be presented with a load of articles selling the myth that one simple exercise will give you glutes of steel – the squat. Believe it or not, squats aren’t the best exercise to grow your glutes. You’ll better target the glutes by doing hip thrusts or lunges.
Just because squats aren’t the most effective exercise for getting a Jlo booty, doesn’t mean that we shouldn’t do them. They actually serve a very important purpose in health, longevity and a pain free body. Here are a few reasons why you should be squatting (aside from helping you get more Instagram engagement);
Hey 9-5 office workers… this one is for you! Back pain is probably the most common complaint amongst us desk-dwellers. It’s so common that my last workplace even employed a therapist to give all staff free back massages once a week. It’s important to remember that the cause of the pain is not necessarily the location of the pain. Lower back pain can often stem from weak glutes. When the glutes are firing correctly, they help to stabilise the pelvis and the legs, ultimately taking the pressure off your lower back muscles. However, if you do have back pain I’d recommend getting checked out by a physio before jumping into squats.
Increased basal metabolic rate (BMR)
BMR is the rate that your body burns energy when at rest. Muscle requires more energy, so people with more muscle mass tend to have a faster metabolic rate. The glutes are the largest muscle in the human body, so the bigger the glutes, the more energy you’ll burn at rest.
The pelvic floor is a set of muscles that supports pelvic organs, such as the bladder and bowel. These muscles aid urinary control, continence, and sexual function. Squats can aid in strengthening the pelvic floor, but this is often overlooked (on Instagram) as a benefit simply because us millennials typically haven’t encountered this as a problem yet (unless we’ve had kids). The incontinence market (aka adult nappies) is HUGE.. but it doesn’t have to be. Squats are a great way to build strength in your nether regions – guest blog on this coming soon from Senior Physio and school friend Amy Williamson (@amyizzyrose) on this typically taboo subject.
So in summary – even if you’re not after that Jlo booty – get squatting!