The Gluteus Maximus is the anatomical name for the main muscle of your backside. It is a large powerful muscle that aids in movement as well as stability. It is the largest of the three Gluteal muscles which include the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.
The Gluteus Maximus runs from the pelvis to the thigh bone (Femur) as well as inserting into the ITB (Iliotibial band). Due to its attachments, weakness in this muscle can lead to an altered position of the pelvis as well as decreased hip functioning and stability.
The Gluteus Maximus often becomes weak in Sway Back posture. Another common cause of weakness is when the hamstring muscles (the muscles at the back of thigh) becomes too strong and dominant and tries to take over the work of the backside muscles. This results in weakness because the gluts are being used less.
In order to be able to strengthen these muscles we first need to be able to feel the contraction in these muscles. People often have difficulty isolating this muscle.
Watch the video to learn how to isolating the glut max and how to start strengthening it. Remember in order to get the maximum benefit you must feel it in the backside and not the hamstrings.
The first method shows how to isolate the muscle. There should be no movement of the spine.
The second method is a progression. One again only perform if you feel it in the backside muscles.
The third method is a more challenging progression. We recommend Lying on pillows to avoid arching your lower back. The hip has limited movement backwards, so it is better to start with the knee below the hip and bring it up to hip level than to go beyond it.
Start these progressions performing 10 repetitions each leg, building up to 3 sets of 10.