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Butt Blaster: Targeting Gluteus Maximus for Corrective Exercise


Hi, I am here to alert you to the presence of a deadly disease that lurks in the fitness centres, work places, and  school yards across the whole world: “No Ass Syndrome”  😉 You know what I am talking about! – when a body’s lower back goes straight down to the hamstring without the fleshy bit being present to fill out the back pocket? Poor development of the Gluteus Maximus is a real challenge for all types of people, but especially so in certain situations:
  • Certain postural types seem to catch “No Ass Syndrome” more easily: the Flat Back and the Sway Back. In both these cases the pelvis may sit too far forward, preventing the natural ‘stretch activation” of Gluteals during heel strike.It makes good sense that the anteriorly tilted posture will find it easier to develop Gluteus Maximus, even though it is also true that excessive hip flexor tightness may become a problem – go back and watch the Seatbelt Mobilization for Hip Extension video to remind yourself of an excellent activation-mobilisation drill for Gluteus Maximus.
  • Genetic Hypermobility may lead to excessive knee hyperextension during stance phase, reducing the natural need for Glut Max to fire into hip extension.So keep an eye out for nasty knee hyperextension in all your exercises because it negates the need for muscle control and of course stresses the knee!
  • Past injury: A multitude of different lower limb injuries leading to pain will turn off the deeper stabilizing external rotator muscles of the hip, thereby preventing good Gluteus Maximus activation. Research into muscle activation patterns after moderate to severe ankle sprains have confirmed this definitely happens.
REMEMBER – this is a long term challenge and you need very cleverly designed corrective exercises in order to actually be targeting Gluteus Maximus, because for a ‘big guy’ he can be very hard to find! Keys to overcoming No Ass Syndrome would be 1) Attention to detail with cueing pelvis and knee position2) Static holds and SLOW tempo during functional loaded exercises and, 3) the use of Tubing!
Check out these two drills in the video below and let me know when those Gluteals start burning.
Here’s to buns of steel!
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