Do you work a lot on your gluteus maximus to get a nice rounded shape and don’t get the waited results? You feel more your hamstrings instead your glutes or feel pain in your lower back, knees, hip? If you do, maybe this post could help you.But first of all you should understand what this muscle really do and why is that important to work properly in your hip.The gluteus maximus is a huge muscle, back of your hips and one of the most important muscle in your body. Primary extensor of the hip so your gluteus maximus is the PRIMER MOVER (agonists) when large amounts of force are required for hip extension i.e. running, jumping, squatting, stair climbing, lunging, walking, doing death lifts or getting out of a chair. So you are using that muscle every single day all day long. The gluteus max function is to stabilise the hip, knee, SIJ and lumbar spine and that’s why really important keeping strong and active. If not, it can cause dysfunctions i.e. lower back pain, sacroiliac joint pain, hip pain, knee pain, IT band syndrome, hip impingement, postural dysfunction.
The gluteus maximus is a huge muscle, back of your hips and one of the most important muscle in your body
All muscles work in concert with one another to produce efficient motion. So if you targeting one muscle, any muscle in your body, you always using prime mover, antagonist (opposition to prime mover) synergists (assist prime mover during function) stabilisers (support or stabilise the body while the prime movers and the synergists perform the movement) to get through one movement.When you running, squatting, lunging, do deadlifts or any exercise for your gluteus, these muscles works together: - prime mover: gluteus maximus- antagonist: psoas- synergist: hamstring and adductor magnus- stabilisers : core, erector spineaSo if you gluteus is not functioning properly, because you have a synergistic dominance, this is a synergist compensates for a prime mover to maintain force. FOR EXAMPLE: you have a tight psoas (office job, to much sitting) decrease the neutral drive and optimal recruitment of the gluteus maximus. This leads to compensation and substitution by the synergists hamstring and stabiliser erector spinea.In short version if you got a tight psoas, it will cause you overactive hamstring and under active gluteus maximus during hip extensions, and this will cause you several dysfunctions and pain.
As we know if you got a tight psoes will cause you overactive hamstring and underactive gluteus maximus during hip extensions and this will cause you several dysfunctions and pain.Why is the psoas become thigh and overactive? The psoas is stabilizing the lower back and one of the key hip flexor. Which means it works when the leg lifts towards the body like walking, running, cycling, SITTIN and this is the main problem. Sitting can all lead to tightening up this muscle.Today more people work in office, have a longer work hours (sitting), travaling by car to get work (sitting) at home watching telli or reading, having dinner (sitting) and most people as they sleeping they sleeping on side keeping knees bend (like when you sitting).The psoas function is flexion in the hip joint, so as you sitting all day you keeping your psoas in flexed position and this can lead that muscle became tight.A tight psoas can cause lower back pain and curve in the lumbar spine, that’s why pull the glutes into a slight stretch meaning that they don’t work properly and the hamstring become overactive (doing too much work) to take over your glutes job to get through the movement.