Where are my glutes and quads?
The muscles that you sit on have an important sounding name, gluteus maximus (called glutes). Your glutes are one of the biggest muscles you've got, covering all of each cheek in your butt and extending down the back of your outer thigh. Four big muscles called the quadriceps
(or quads) run down the front of your thigh. back to top
What do my glutes and quads do?
Your glutes are in charge of straightening your leg from the hip. Every time you pedal a bike, climb stairs, or get up from a chair, you have your glutes to thank. Your quads straighten your leg from the knee. Strong glutes and quads boost your power, speed, and stamina
for most activities and sports. Cyclists need them to crank up big hills. Speed skaters couldn't hold that low crouch without strong glutes and quads. Soccer players need them to sprint and boot the ball. Glutes and quads give figure skaters the lift they need to get airborne for double axels and triple toe loops. And kickboxers get their kick from strong glutes and quads.
Okay, so you don't want to be the next Bonnie Blair or Tara Lipinski and you're not into Tae-Bo. But it's still smart to work these big muscles. Strong glutes and quads help protect your hips and knees. And toning these muscles will help you walk those endless halls at school or dance 'til dawn. back to top
How can I get strong glutes and quads?
It's tough to target the glutes alone so butt strengthening exercises are often a package deal. You'll be working the quads and hamstrings
(the muscles at the back of your thighs) at the same time! Try these resistance training exercises designed specifically to strengthen your glutes and quads: squats
, and step ups
. back to top
How can I stretch my glutes and quads?
After you finish your strength training routine, be sure to stretch your muscles. Stretching helps your muscles get rid of the lactic acid
that builds up and makes you feel sore a day or two after your workout. Here are some stretches called the crossover stretch
for your glutes and thelying quad stretch
for the back of your legs. Both feel great after a challenging workout. back to top