Strengthening Gluteus Maximus

March 13, 2014

With such a powerfull name as Gluteus Maximus it is odvious that if it is weak or un noticed it will cry out for attention :)

First off here is a little more information about the muscle:

The gluteal group of muscles consists of 3 muscles: Gluteus Maximus, Gluteus Medius and Gluteus Minimus. "Gluteus" is Greek for rump. "Maximus" is the largest of the muscles and "Minimus" the smallest. The role of the Gluteus maximus is different from the medius and minimus muscles because of their attachment points.

The Gluteus Maximus is the largest and most posterior of the group. It originates at the posterior sacrum, ilium (via ligamentous sheath) and the superior gluteal line of the ilium. It attaches to the gluteal tuberosity of the femur and the iliotibial tract. The Gluteus maximus extends the femur at the hip and laterally rotates the extended hip. The gluteus maximus is used mostly for power as in going upstairs, rising from a sitting position, climbing or running.

Signs of possible weakness in the gluteus maximus, is a lordosis (excess lumbar curvature 'sway back') where the pelvis is rotated forward. Excess lordosis (sway back) becomes apparent when it is difficult to maintain a straight spine when jumping.

Here are some exercises to strengthen your Glute Max.

Please start at the beginning and progress through the exercises. Once you are successful at doing 3x 25 of the first exercise then move to the next exercise the next day you train.

1) laying on the ground with your knees bent , lift your pelvis up until your straight from knees to shoulder.

2)same as number one but with both hands extended toward the sky.

3)laying on the ground with one knee bent and the other one in the air at a 90 degree angle , lift your pelvis up with only one leg until your straight from knees to shoulder, be careful to not drop the hip that is in the air, if you are having problem holding your hips square place an object ( like a ball) in your hip crease to force your body to maintain that position.

4) with a bench/ chair, place your upper back/ shoulders on the bench, with your feet grounded push into your heels to raise your pelvis up.

5) Same as number 4 but with one leg.

If you have any questions or are unsure if you are performing the exercise correctly please contact us 

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Equinox Health Clinic

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