gluteal muscles
By Bram Swinnen
Introduction
The gluteus maximus is the strongest and biggest muscle of the body. The gluteus
maximus is not only a hip extensor but also plays an important role in pelvic and spinal
stabilisation [1, 2, 3, 4, 5]. The gluteal muscles (gluteus maximus, gluteus medius and gluteus
minimus) stabilise the hip by counteracting gravitys hip adduction torque and maintain
proper leg alignment by eccentrically controlling adduction and internal rotation of the
thigh [6, 7].
The gluteus maximus allows us to maintain an upright position needed for bipedalism.
Through evolution the gluteus maximus enlarged in humans as a means to stabilise the trunk
while standing and counteract the high impact forces that tend to flex the trunk anteriorly
during running and sprinting. Consequently the glute muscles gradually lose tone during
our chair-laden lifestyle [8, 9]. The terms gluteal amnesia and sleeping giant probably
sound familiar. These terms refer to inhibition and delayed activation of the gluteal
muscles, which in time leads to weakness of these muscles. Gluteal inhibition negatively
affects performance and lower body strength and is a root cause for many injuries
and chronic pain [10, 11, 12, 13, 14, 15, 16, 17, 18, 19]. Low back pain and lower body injuries result
in delayed and reduced glute activation with concurrent hamstring and low back
compensation [20, 21, 22, 23, 24].
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Re-activating the gluteal muscles will re-establish correct muscle recruitment patterns
and enhance strength and performance.
The gluteus maximus is the strongest muscle of the body and has a multi-tasking
function [36]. This muscle is able to combine a local stabiliser, global stabiliser and global
mobiliser role.
Local stabiliser
Global stabiliser
Global mobiliser
Segmental stabilisation
Eccentric lengthening or
isometric holding to control
range of motion
Sagittal plane
Hip extension
stabilisation of the trunk during
External rotation
walking, running and standing
Superior fibres: hip
Control of trunk
abduction
rotation during gait through the
Lower fibres: hip
connection with contra-lateral
adduction
latissimus dorsi (Posterior
oblique system)
Frontal plane
stabilisation of the pelvis
during single-leg stance
(resisting gravitys hip
adduction torque)
Control of the stance
leg in the frontal (preventing
adduction of the thigh) and
transverse plane (preventing
internal rotation of the thigh)
The gluteus maximus is especially active during stair climbing, running and activities that
involve stabilising the trunk against flexion [9, 37, 38, 39]. An exercise that combines these
movements would trigger a strong contraction of the gluteus maximus and addresses both
the stabilising and movement role. Single-leg stance exercises require the gluteus
medius, minimus and upper part of the gluteus maximus to resist gravitys hip adduction
torque.
Sprinting highly activates the glutes. Gluteus maximus strength is related to maximal sprint
speed.[44]
In the resisted slide-board back lunge the pull of the cable creates a hip flexion
force against which the gluteus maximus has to stabilise. The movement also mimics the
hip action of running and stair climbing. Like in running, the body has to be pulled over
the foot by a powerful hip extension. The single-leg stance emphasizes the gluteus medius,
the gluteus minimus and the upper fibres of the gluteus maximus.
As an advanced progression the exercise can be combined with a shoulder press. This
compound exercise emphasizes the stabilising role of the gluteus maximus even more.
Pressing dumbbells overhead requires anti-flexion stability from the core. The co-contraction
of the gluteus maximus, psoas major and deeper trunk muscles stabilises the spine, so forces
can be effectively transferred from the lower to the upper body.
Other exercises that elicit a high gluteus maximus and medius activity are the single-leg
squat and the single-leg Romanian deadlift [6, 40, 41]. These single-leg exercises require
concentric or eccentric hip extension throughout a large range of motion, frontal
plane pelvic stability, together with a control of the stance leg in the frontal and
transverse plane, which results in a high neural drive to the gluteus maximus, medius and
other muscles of the lateral system.
In the single-leg squat & pull and the single-leg Romanian deadlift & pull the hand opposite to
the stance leg is loaded. The added rotary force stimulates the external rotator capability
of the gluteus maximus and medius and gives these exercises a multi-planar character. The
glutes need to stabilise the hip in the frontal (resisting gravitys hip adduction torque) and
transverse plane (preventing internal rotation of the thigh) and generate movement in the
sagittal plane (concentric/eccentric hip extension). These exercises train the cross-body
connection (posterior oblique system), that transmits forces from the ground through the
leg and hip, across the SI-joint via the thoracodorsal fascia, into the opposite lattisimus dorsi.
A great warm-up exercise that addresses all major functions of the gluteal muscles is
the superband X walk. This exercise combines hip extension and hip abduction and
requires stabilisation of the lumbar-pelvic region, which are all major functions of the
glutes. This exercises also trains the cross-body connection.
High activation levels of the gluteus medius, upper part of the gluteus maximus and lateral
system muscles have been observed during the side bridge and the side bridge with
abduction exercises [42, 43].
The slide-board lateral slide combines a powerful hip extension and abduction and really
activates the gluteus maximus, medius and minimus. Skating develops and shapes the hips
and glutes best.
These exercises can be used in the warm-up to activate and wake up the glutes, before
heading over to the squat rack. It is also possible to integrate them as part of your workout.
Due to our lifestyle, low back pain or other injuries our glutes may be inhibited and do
not fire when they are supposed to. Because of compensatory patterns it may be difficult
to target and strengthen the glutes with bilateral leg exercises like squats. Exercises that
require single-leg balance, stability of the lumbo-pelvic region, hip extension or eccentric
control of hip flexion, which are all major functions of the gluteus maximus result in the
greatest level of glute activation. These exercises will help to switch your glutes back
on and re-establish correct movement patterns. Re-activating your glutes will
positively affect every compound lower body lift and enhance sport performance.
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