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How to Strengthen Your Gluteus Maximus

5/19/2014

14 Comments

 
How to strengthen your gluteus maximus
I have been working with a client for a few visits.  His main complaint: L low back pain and L hip pain.  He has made some good progress and will feel good for about a week or so and then the discomfort will come back.  In our last session we found that he couldn't lift his left thigh off of the table when he was on his stomach, and it really hurt his back.  I could see that his back muscles on his left side were really working hard.  I released the back muscles and his discomfort went away, but he still couldn't lift his leg.  His left gluteus maximus was not responding what so ever!
This last weekend I attended a training called  "Finding Center"  by Gary Ward of Anatomy in Motion.  The first day of training we spent 4 hours exploring the 3D movement of 6 key muscles in the body. One of these muscles was the gluteus maximus.  Many of us know the glute max actions: hip extension, hip external rotation and hip abduction.  Typical ways to strengthen this muscle is through concentric contractions as in clam shells, fire hydrants, bridges, lunges and squats.  
According to Gary Ward, the first rule of movement is: "Muscles lengthen before they contract."  His theory is that you want to lengthen the muscle as far as it can go, and it has nothing to do but contract.  I applied this concept when I returned from my training. 
My client came in this week with his left back and hip a little aggravated.  I tested my client again on his stomach.  He could not lift his thigh off of the table, and he had incredible pain in his back.  I had him stand up onto his left leg and move through the single leg squat and 3D reach.  I had him allow his hip and knee to move into flexion, adduction and internal rotation (prior to this training, I would have controlled for knee adduction and internal rotation).  After completing about 10 repetitions he says, "I don't have the pain in my glute anymore."  We moved through a few more patterns, got him back on the table and retested his ability to lift his thigh off the table:  Full lift without any pain!  He was completely amazed, and quite honestly so was I!  He got off of the table, took a walk and didn't have any pain.  Next time you feel like you are stuck in your training, or you have a case of "dead butt", remember: muscles lengthen before they contract.
I have included one of the movement patterns I went over with my client in the video below.  Rather than tapping down with the foot, you can also try reaching your arm out to touch the floor in a clockwise fashion.

3D Glute Max

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
14 Comments
lauren ohayon link
5/21/2014 02:19:21 am

Susan,
Great post. I especially love that you are open to new modalities and trying new things. Amazing how stuck we get thinking one way is the right way. Thanks for sharing. Invaluable info. I love Anatomy in Motion and might be interested in doing a workshop thanks to you.

Reply
Susan
5/21/2014 08:58:54 am

Lauren,
Thanks for the comment. I know that in my training I have been super freaked out to see the hip adduct and internal rotate. This has really helped me see muscle in a different light. The results are outstanding! Aim will be back in the states in 2015. I highly recommend. I complete my level 2 next week. PM me if you want more details after the course.
Susan

Reply
Ashley Greninger link
5/21/2014 04:37:01 pm

Hi! Love the topic of your post and your explanation! Q. for you...in the video the left knee looks to be tracking medially, the femur internally rotating, and the knee looks unstable. Is this the way you want to be doing the exercise or are you going for having the knee track the same direction as the foot/toes? Thanks!

Reply
Susan
5/21/2014 11:18:59 pm

Ashley,
Thank you for your question. In this flow motion model the glut max is taken into it's lengthened (eccentric) position: which is hip flexion, hip IR and hip adduction. So the knee is taken toward the big toe rather than the 2nd/3rd (promote add/IR). The opposite leg reaches in clock fashion to promote 3D muscle activation. The goal is high quality motion over big and sexy.

Susan

Reply
Kelly link
5/22/2014 07:28:17 am

Susan,
Great post! I love the "dead" booty reference and will definitely try these movements. Also, I appreciate the thoughtfulness of your responses to the comments-- super helpful.
All goodness!

Reply
Susan
5/22/2014 07:55:53 am

Kelly,
Thank you for your feedback! Susan

Reply
Jennifer Spreckley
9/22/2014 08:22:37 pm

Love your posts Susan!

Reply
Susan
9/22/2014 11:56:20 pm

Jennifer, Thank you! Susan

Reply
Joanne H. Spangler
12/28/2014 05:34:52 am

I live in the Los Angeles area. Are there any practitioners using your techniques out here in So. California?

Reply
Susan
12/29/2014 02:13:38 am

Hi Joanne,
I would recommend Galina. She lives and works in Rancho Santa Margarita. Is that close to you? Here is her website link:
http://movewellstudio.com/

Best, Susan

Reply
Julia
11/30/2015 12:12:13 pm

Hi Susan would love for you to shed some light on this. my left hip is very tight (sitting cross legged on the floor is hard, the left leg has a lot of tightness from the groin and if I stretch it I also feel pain in my outer and inner knee) when I try to use my lateral hips and activate them I feel like I cant activate my left lateral hip and when I do I get pain in my inner lower knee and it seems to be pushing the knee cap into my knee when I try to squeeze my lateral thigh
Thank you, Julia

Reply
Susan
11/30/2015 12:52:13 pm

Hi Julia,

Of course this is difficult to shed any light without seeing you. Sounds like there is a lot of tension in the system. Have you done any soft tissue work, tone reduction, etc?

Susan

Reply
Julia
11/30/2015 01:24:39 pm

Hi Susan thanks for a quick reply. yes I did just find out that I was in (a hip corset diaper thing) from 3 months till I was 1 and in a traction for that time so ive got to assume that that had a huge impact on the tightness. soft tissue work, you mean massage balls and soft rollers? doing a number 4 stretch for both hips while sitting on a chair since i have sciatica on the right hand side predominantly. what is tone reduction?

Victoria Winters link
2/19/2023 03:45:31 pm

Nice Blog! The information you have provided is incredibly detailed and insightful. We appreciate you sharing this important bit of information with us.

Reply



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