Here is a range of glute exercises for boxing that can develop the Glute muscles and their role in developing strong and dynamic lateral movement.
It’s not just banded side clams …. we can target the glutes using a huge range of isolated and dynamic exercises…
SWIPE ➡️➡️ for a range of exercises that can help strengthen the glutes and contribute to lateral movement!
These exercises fire up and strengthen the Glute Med 🍑 important contributor to lateral movement, hip extension and rotation… all movements needed for successful boxing and combat sports 🥊💥 also great for injury prevention 💪🏼
The ‘Gluteus Medius’ is a muscle that sits to the side of the glutes, attaching to the top of the hip and inserts into the lateral head of the femur. It’s responsible for Abduction at the hip joint, and internal rotation of the hip.
This can help lateral movement, which is important in offensive and defensive movements, as well as moving around in the ring.
For a direct benefit to the punch, this can help rapidly rotate the hips whilst in a split stance to transfer force from foot to fist. To go even more specific, the Glute med muscle can stabilise the hip to help decelerate and then re-produce force effectively when performing the hook.
However, strengthening and activating the Glute Med can help more than just contributing to the punching action…
The glute med can help stabilise the hip during walking, jogging running and hopping. However, the glute med can be underdeveloped due to tightness in the hips – causing other muscles to super-compensate and overactive… Therefore risking injury to the knee, hips and back.
WHY IS THE GLUTE MED UNDERDEVELOPED IN BOXERS?
Boxers have tight hip flexors… in particular the Tensor Fascia Latae (TFL)… This is due to the combination of hours in a boxing stance where the hips are externally rotated (especially right) and history of low-intensity running.
This makes the development of the glute medius muscles important for performance and injury prevention.