Why Training the Glutes as a Tri-Planar Muscle is Important for Sports Performance and Fitness

When it comes to optimizing both Sports Performance and Total Fitness, many individuals tend to focus on what they can see in the mirror. While these muscles that you see in the mirror are obviously important, however one muscle group that often goes unnoticed, yet plays a pivotal role in athletic performance and functional movements, is the gluteal muscles - the muscles of the buttocks.

The glutes, consisting of the gluteus maximus, gluteus medius, and gluteus minimus, serve as the powerhouse and stabilizer for the entire lower body. Traditionally, glute training has focused on the sagittal plane of movements, such as squatting, deadlifts/RDLs, etc.

Targeting strength in the “storage closet” plane only.

However, this limited approach fails to unleash the full potential of the glutes. What most coaches & trainers fail to realize, is the actually shape and function of the glutes muscles. The glute max is a giant fan shaped muscle that ties directly into the opposing Latissimus dorsi muscle (Lat) via Thoracolumbar fascia. You may have noticed that there are diagonal lines from the lats to the glutes, more on that here.

This is important because the unique shape of this muscle means that it serves a unique purpose and the way it is trained should have different considerations than muscles that don’t have that shape.

To truly optimize gluteal function, training the glutes as a tri-planar muscle; incorporating movements in the sagittal, frontal, and transverse planes, is of utmost importance. Let's explore why this approach is beneficial not only for sports performance but also for total fitness.

Enhanced Athletic Performance

Athletes perform a wide range of movements in various planes, from sprinting and jumping to changing direction quickly. By training the glutes in all three planes; sports-specific movements can be efficiently replicated, enabling the muscles to adapt and improve performance. Training the glutes as tri-planar muscles enhances athletic power/explosiveness, speed/agility, giving athletes a competitive edge. By targeting the glutes through exercises and concepts that require the athlete to not only produce force in multiple planes of motion, but first resist unwanted movement, athletes can have an obvious advantage on the field or court. For the average person looking for better movement and frankly, a better set of glutes. Just remember, form follows function. It would be impossible to train the glutes a tri-planar muscles and it not results in the best set of glutes in the gym.

When choosing exercises, think of what you must first resist before you actually move in 3D patterning. Example, a reverse lunge is a great introductory exercise to tri-planar movement because the lifter is having to resist frontal plane movement while they’re operating in the sagittal plane. If the stability demands are too great, the lifter can perform a split squat. Now the lifter can focus on simply going up and down while resisting frontal plane forces without having to also move backwards.

Framing you’re exercise selection through this lens will not only put you or your athletes in a better position to get results, but you'll get the results quicker.

Injury Prevention

Side Note Obviously we can't “prevent injuries” however since this is the most popular phrase regarding “mitigation”, here we are. Anyway, talking about injury prevention isn’t sexy until you’re here reading this article, and you’ve already been injured. Unfortunately, that’s typically how it goes. If you’re here reading this to be ahead of the game, congrats and continue on knowing you’re already ahead of the game.

Training the glutes as tri-planar muscles is a crucial aspect of injury prevention and mitigation. As the largest muscle group in the body, the glutes play a vital role in stabilizing and supporting the hips, pelvis, and spine. By incorporating exercises that target the glutes in all three planes of motion - sagittal (front to back), frontal (side to side), and transverse (rotational) - individuals can build balanced strength and stability. This comprehensive approach to glute training helps promote optimal movement patterns and proper biomechanics, reducing undue stress on other joints and muscles that may compensate. By enhancing the glutes' ability to produce force and absorb force effectively, the risk of injuries, such as lower back pain, hip impingements, and knee/ankle instability, can be significantly minimized. Emphasizing the tri-planar nature of glute training is indispensable in maintaining overall musculoskeletal health and maximizing athletic performance.

Improved Functionality and Movement Quality

Incorporating tri-planar glute exercises into a fitness routine enhances overall movement quality in daily life. As we navigate through various activities, our bodies require multidirectional strength, stability, and coordination. Strong glutes trained in all planes contribute to improved posture, balance, and functional movements, making mundane tasks like lifting and carrying objects effortless and reducing the risk of lower back pain. This can also translates into improved performance in lifestyle activities that require: running, jumping, hiking and any other movement where multi-directional movements are required. Embracing a holistic approach to glute training can bring about tremendous benefits in enhancing movement quality and functionality.

By now surely you’ve recognized you’re not going to be able to barbell hip thrust your way into a better set of glutes and by by now you should know that the glutes are “special” and you want to cross all your “t’s” and dot all your “i’s”. If you don't know the 1st place to start, or don't have the time to learn/have knowledge to comprehend what we’ve been talking about, that’s ok! You can always reach us to us for remote training. Or if you're in the Shoals area we encourage you to come try out one of our total fitness classes, or if you're a competitive athlete in middle school or high school come try out one of our sports performance sessions.