The
gluteus maximus has been my favourite muscle for the past few years due to its
functional role and its appearance. A great set of glutes reduces the risk of
developing many injuries, improves sport performance, and looks awesome.
They look great AND hold your pants up!
Function
Most
anatomy textbooks list the function of the gluteus maximus (GM) as an extensor,
abductor, and external rotator of the hip. However, it does much more.
According to glute expert Bret Contreras and physical therapist Shirley
Sahrmann, the GM functions to posteriorly tilt the pelvis, control pronation at
the foot, stabilize the sacroiliac (SI) joint, pull the femur into the hip
socket, and stabilize the knee.
Injury
Prevention
Low
Back Pain
Muscles
that work together to create the same motion are called synergists. When
lifting something heavy the GM, hamstrings, and low back extensors work
synergistically to extend the hips and low back. When the GM is weak the
hamstrings and low back muscles can be strained or become overworked. Excessive
tone can build in the low back which leads to extension based low back pain. Individuals
with weak glutes and hypertonic low back muscles can often be identified by an
anteriorly tilted pelvis and increased curvature of their lower back.
Hip
Pain
The
GM pulls the femur into the hip socket. When it’s weak the femur slides forward
in the socket and can cause an impingement in the front of the hip. As well,
some of the fibres of the GM originate from the sacrum and thus cross the
sacroiliac (SI) joint. I have a client who has difficulty activating her glutes
and this may be the reason her SI joint moved out of place during a set of
Romanian deadlifts. It was an uncomfortable experience and she was limited in
exercise selection for a few weeks.
Hamstring
Strains
As
I mentioned above the GM and hamstrings are synergists for hip extension. No
matter how strong your hamstrings become they will fail if not assisted by
strong glutes typically during sprinting. People with weak glutes often
experience muscle cramping in their hamstrings as well or will complain of
tight hamstrings even when they have fantastic flexibility.
Derek Redmond strains his hamstring during the 400m semi-finals at the 1992 Olympics.
Knee
Pain
Some
of the fibres of the GM insert into the iliotibial (IT) band. This strong piece
of connective tissue runs from the top of the hip down and across the knee
joint making the GM a stabilizer of the knee. The GM also helps to control
pronation; overpronation is linked to knee pain.
Sports
Performance
Strong
glutes maximize your ability in the following sports demands:
Running
(Hip Extension): 100m to the marathon and beyond, and most team sports such as
soccer, basketball, and football.
Jumping
(Hip Extension): High jump, long jump, basketball, and volleyball
Change
of Direction (Hip Extension, Abduction, and External Rotation): Tennis,
basketball, soccer, hockey, and football
Skating
(Hip Extension, Abduction, and External Rotation): speed skating and hockey
Swimming
(Hip Extension): Coming out of the blocks, the turn-around, and the kick in
freestyle
Skiing:
Nordic classical (hip extension) and skate skiing (hip extension, abduction,
and external rotation and alpine skiing on the turns (hip extension, abduction,
and external rotation)
Cycling
(Hip Extension)
Lifting
(Hip Extension): Snatch, clean and jerk, squat, and deadlift
Well developed glutes are important for injury prevention, sports performance, and looking great. Part 2 will discuss how the gluteus maximus can be trained.
Stay fit,
Jonathan Pratt
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