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Gluteus maximus exercises for improving movement dysfunction, posture, back pain, hip pain, knee pain, and sports performance. Great hip extension, leg raise & monster walk variations exercises for the glutes.

Gluteus Maximus Exercises (Activation)

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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Human Movement Specialist

This course describes gluteus maximus exercises, often referred to as gluteus maximus activation (a.k.a. glute exercise, glute complex exercise, glute max activation, glute max exercises). Performing prone hip extension, with the addition of hip abduction, knee extension, and the abdominal drawing-in maneuver (ADIM) may improve recruitment (isolation) of this important muscle. Further, this combination of joint actions may aid in reducing muscle activity and muscle imbalance resulting from synergistic dominance of the biceps femoris, adductor magnus, and erector spinae. Note, this course also includes suggestions that may imply that the best butt exercise, exercise for weak glutes, best glute exercises, or best glute workout, is not a split squat, goblet squat, conventional deadlift, or even hip thrusts. It may be more beneficial to start your routine with lower body corrective exercise, right leg glute activation (if you have an asymmetrical weight shift), or right leg and left leg gluteus maximus activation (if you have forward lean), to ensure your gluteus maximus is optimally recruited (strong glutes) prior to larger lower body movements like hip thrusts, split squats, and deadlifts.

The gluteus maximus is the primary extensor of the hip, and the primary mechanism of propulsion, and gluteus maximus activity is correlated with a decreased risk of pain and dysfunction. It is common to include these exercises in a program designed to address an anterior pelvic tilt; however, these exercises may also be recommended to reduce an asymmetrical weight shift, excessive forward lean, knees bow in (knee valgus), knees bow out (knee varus), feet turn out, and feet flatten (pes planus). Addressing these signs has been correlated with improving and reducing the risk of low back pain, hip pain, knee pain, ankle pain, and foot pain, and improving sports performance. Movement professionals (personal trainers, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should add these exercises to their repertoire to improve the outcomes from their integrated exercise programs and therapeutic (rehabilitation) interventions.

Gluteus Maximus and Transverse Abdominis (TVA) Integration

Gluteus Maximus Reactive Activation Progressions

Last, it is important to integrate the increase in gluteal muscle activity into functional exercise. The Brookbush Institute accomplishes this with anterior oblique subsystem and the posterior oblique subsystem integration. Some example movements for these purposes include:

Dr. Brent Brookbush demonstrating a the gluteus maximus and gluteus medius isolated activation exercise

Course Description: Gluteus Maximus Exercise (Activation)

Gluteus Maximus Exercises (Activation) Course Study Guide

Study Guide: Gluteus Maximus Exercises (Activation)

Introduction

 have a propensity to become inhibited and under-active (relatively weak during activity). This reduces our ability to eccentrically decelerate hip internal rotation, hip adduction, and maintain pelvic alignment during daily activity and sport. This impaired function may result in dyskinesis (movement dysfunction) of the hip, knee, low back, and ankle, and is often paired with over-activity of the 

, piriformis, posterior fibers of adductor magnus, and/or the

. Gluteus maximus inhibition may reduce performance, increase the risk of future injury and dysfunction, and is correlated with pain and dysfunction of the lumbopelvic hip complex and lower extremity.

Signs of Under-Activity and a Maladaptive Increase in Length

The anterior pelvic tilt is a common sign of dysfuction during the overhead squat assessment

An example of functional valgus (knee bow-in) during a gait analysis

Signs Of Under-Activity & Length In Weak Gluteus Maximus Muscles

Introduction to Gluteus Maximus Exercises 

Overactive Synergists

Muscles that commonly become synergistically dominant when the 

 is inhibited – Release and stretch prior to activation, & cue joint motion to reciprocally inhibit these muscles during activation exercise.

The erector spinae, a common overactive muscle for individuals with lumbopelvic hip complex dysfunction (LPHCD)

Optimizing Motion (Best Practice)

Optimal neuromuscular activity (tone) and function is not only affected by the strength of individual muscles but optimal length and activity of their functional antagonists and mobility of the joints they cross. It is recommended that the appropriate release, lengthening, and joint mobilization techniques are done prior to the activation and integration techniques discussed below.

Research Corner

There is a considerable amount of research on the relationship between movement impairment and 

 inhibition and weakness, the relationship between the 

 and proximal fascial structures, activation of the 

 activation and strengthening have on movement quality. Starting with impairment, a reduction in 

 activity has been correlated with pain in all lower extremity joints, including the hip, knee, sacroiliac joint pain, and ankle (Achilles tendinopathy) (1, 2, 8 - 9, 15). Even in the absence of pain, 

 weakness has been noted in those with functional valgus, a loss of hip extension, an anterior pelvic tilt, and a lack of forward lean during running (1 - 7, 10). Some of the relationships between the 

 and distal joints may be explained by investment in two of the largest fascial sheaths in the body - the thoracolumbar fascia and the iliotibial band (11 - 13).

Research regarding activation/strengthening of the 

 has investigated the relative activity of the 

 when compared to the commonly over-active synergists, 

 during commonly performed rehab/corrective exercise (16, 17, 19). These research studies suggested that some hip abduction along with hip extension results in a relative increase in 

 activity and a reduction in the activity of the 

. Further, a study on several Pilates exercises suggested that cueing a "posterior pelvic tilt" may also increase 

 activation during exercise (20), and more forward lean during resisted side-stepping may also increase 

 activation (18). Unfortunately, research concerning the relative activity of the 

 during various activation/strengthening exercises could not be located at the time of this article's publication.

 strength has been correlated with better landing mechanics, running mechanics, and squat mechanics (1, 3, 10, 21-23), and in a study by Bell et al., a corrective intervention including exercises similar to those recommended below, improved movement quality and reduced the risk of injury (reduced functional valgus and risk of ACL injury) (21, 24).

The knee is compromised when the glute medius does not activate or is in a lengthened state. This is seen by a knee caving inward or internally rotated (knee valgus)

Research On Gluteus Maximus Muscle Exercises

Gluteus Maximus and TVA Integrated Activation

Prone Hip Extension

Quick Glute Activation Circuit

Best Exercises for Gluteus Maximus Isolated Activations

Single-leg Balance and Reach

Resisted Single-leg Balance and Reach

Single-leg Deadlift Touchdown 

Integrated Stabilization

Combination of Hops (Multi-planer Skaters)

Resisted Side-stepping

Resisted Side-stepping Progressions

Hops to Stabilization

Additional Forward Hop Progressions

Reactive Activations

Illustration of the Posterior Oblique Subsystem with Muscles Labeled

Subsystem Integration

Glute Taping

Core and Gluteus Maximus Taping

Taping Techniques

Sample Activation Circuit

45yo male, experienced former strength athlete, history of sacroiliac joint/low back pain.

Adductor Mangus Static Manual Release (Posterior Fibers)

Mobility Program: Self-administered Techniques

Biceps Femoris Self-Administered Static Release

Adductor Magnus (Posterior) Self-Administered Static Release

Self-Administered Hip Mobilization (Lateral Distraction)

Adductor Self-administered Static Stretch

Load: Light to Moderate (60 - 85% of 1-RM), focus on form and ROM

Rest between exercises: Circuit training, 1 min rest between exercises

Training Time: 5 - 15 minutes (excluding mobility interventions)

Single Leg Touchdown with Anterior to Posterior Pull

The only time gluteus medius and gluteus maximus activation are not performed together is for the sign knee bow out. For this sign, only the gluteus maximus is activated. The reason gluteus medius activation is not initially performed for individuals exhibiting this sign is to reduce the risk that gluteus medius activation also activates the piriformis, (which would exacerbate knees bow-out). Surprisingly, tibialis anterior and tibialis posterior activation are likely to have a larger influence on improving alignment in individuals who exhibit knee bow-out than activation of the gluteal muscles. This is at least in part due to knee bow-out resulting from excessive tibia-on-foot eversion.

Case Study and Sample Activation Circuit: Gluteus Maximus Exercises

Ireland, ML., Wilson, JD., Ballantyne, BT., Davis, IM. (2003). Hip Strength in Females With and Without Patellofemoral Pain. J Orthop Sports Phys Ther 2003. 33: 671-676

Noehren B, Hamill J, Davis I. Prospective Evidence for a Hip Etiology in Patellofemoral Pain. 

Smith, J. A., Popovich, J. M., & Kulig, K. (2014). The influence of hip strength on lower limb, pelvis, and trunk kinematics and coordination patterns during walking and hopping in healthy women. 

Journal of Orthopaedic & Sports Physical Therapy

Mauntel, T., Begalle, R., Cram, T., Frank, B., Hirth, C., Blackburn, T., & Padua, D. (2013). The effects of lower extremity muscle activation and passive range of motion on single leg squat performance. 

Journal Of Strength And Conditioning Research / National Strength & Conditioning Association

Padua, D. A., Bell, D. R., & Clark, M. A. (2012). Neuromuscular characteristics of individuals displaying excessive medial knee displacement. 

Lewis CL, Sahrmann. 2005 Timing of muscle activation during prone hip extension. 

Abstract. J Orhop Sports Phys Ther 35(1): A56.

Tateuchi, H., Taniguchi, M., Mori, N., Ichihashi, N. Balance of hip and trunk muscle activity is associated with increased anterior pelvic tilt during prone hip extension (2013) 

Journal of Electromyography and Kinesiology

Franettovich, S. M., Honeywill, C. O. N. O. R., Wyndow, N., Crossley, K. M., & Creaby, M. W. (2014). Neuromotor control of gluteal muscles in runners with achilles tendinopathy. 

Medicine and science in sports and exercise

Grimaldi, A., Richardson, C., Durbridge, G., Donnelly, W., Darnell, R., Hides, J. (2009). The association between degenerative hip joint pathology and size of the gluteus maximus and tensor fascia latae muscles. 

Teng, H. and Powers, C. (2016) Hip Extensor Strength, Trunk Posture, and Use of the Knee-Extensor Muscles During Running. 

Carvalhais, VO., Ocarino, Jde M., Araújo, VL., Souza, TR., Silva, PL., Fonseca, ST. (2012). Myofascial force transmission between the latissimus dorsi and gluteus maximus muscles: An in vivo experiment. 

Stecco, A., Gilliar, W., Hill, R., Fullerton, B., Stecco, Carla. (2013). The anatomical and functional relation between gluteus maximus and fascia lata. 

Journal of Bodywork & Movement Therapies.

Barker, PJ., Hapuarachchi, K.S., Ross, J.A., Sambaiew, E., Ranger, T.A., and Briggs, C.A. (2013). Anatomy and biomechanics of gluteus maximus and the thoracolumbar fascia at the sacroiliac joint. Wiley Online Library. DOI: 10.1002/ca.22233

Gibbons, S.G.T. (2004) The anatomy of the deep sacral part of the gluteus maximus and the psoas muscle: A clinical perspective. Proceeds of: The 5th Interdiciplinary World Congress on Low Back Pain. November 7-11, Melbourne, Australia.

Hungerford, B., Gilleard, W., Hodges, P. (2003) Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain. Spine 28(14), 1593-1600

Kan, S., Jeon, H., Kwon, O., Cynn, H., Choi, B. (2013). Activation of the gluteus maximus and hamstring muscles during prone hip extension with knee flexion in three hip abduction positions. 

Boren K, Conrey C, Le Coguic J, Paprocki, L,Voight M, Robinson. Electromygraphic Analysis of the Gluteus Medius and Gluteus Maximus during Rehabilitation Exercises. Int J Sports Phys Ther. 2011 Sep; 6(3): 206–223

Berry, J. W., Lee, T. S., Foley, H. D., & Lewis, C. L. (2015). Resisted Side Stepping: The Effect of Posture on Hip Abductor Muscle Activation. 

Selkowitz, D. M., Beneck, G. J., & Powers, C. M. (2013). Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? electromyographic assessment using fine-wire electrodes. journal of orthopaedic & sports physical therapy, 43(2), 54-64

Queiroz, BC., Cagliari, MF., Amorim, CF., Sacco, IC. Muscle Activation During Four Pilates Core Stability Exercises in Quadruped Position. Arch Phys Med Rehabil 2010;91:86-92.

Bell, D. R., Oates, D. C., Clark, M. A., & Padua, D. A. (2013). Two-and 3-dimensional knee valgus are reduced after an exercise intervention in young adults with demonstrable valgus during squatting. 

Ramskov, D., Barton, C., Nielsen, R. O., & Rasmussen, S. (2015). High Eccentric Hip Abduction Strength Reduces the Risk of Developing Patellofemoral Pain Among Novice Runners Initiating a Self-Structured Running Program: A 1-Year Observational Study. 

journal of orthopaedic & sports physical therapy

Snyder, K. R., Earl, J. E., O’Connor, K. M., & Ebersole, K. T. (2009). Resistance training is accompanied by increases in hip strength and changes in lower extremity biomechanics during running. 

Hewett, T. E., Myer, G. D., Ford, K. R., Heidt, R. S., Colosimo, A. J., McLean, S. G., & Succop, P. (2005). Biomechanical measures of neuromuscular control and valgus loading of the knee predict anterior cruciate ligament injury risk in female athletes A prospective study. 

Florence Peterson Kendall, Elizabeth Kendall McCreary, Patricia Geise Provance, Mary McIntyre Rodgers, William Anthony Romani

Gluteus Maximus Exercises (Activation)

Related Courses:

Course Description: Gluteus Maximus Exercise (Activation)

Study Guide: Gluteus Maximus Exercises (Activation)

Introduction to Gluteus Maximus Exercises
1 Sub Section

Overactive Synergists

Optimizing Motion (Best Practice)

Research On Gluteus Maximus Muscle Exercises

Best Exercises for Gluteus Maximus Isolated Activations
3 Sub Sections

Integrated Stabilization
3 Sub Sections

Reactive Activations
4 Sub Sections

Subsystem Integration

Taping Techniques
2 Sub Sections

Case Study and Sample Activation Circuit: Gluteus Maximus Exercises

Bibliography

Related Courses:

Comments

Guest

Gluteus Maximus Exercises (Activation)

Related Courses:

Course Description: Gluteus Maximus Exercise (Activation)

Study Guide: Gluteus Maximus Exercises (Activation)

Introduction to Gluteus Maximus Exercises 1 Sub Section

Overactive Synergists

Optimizing Motion (Best Practice)

Research On Gluteus Maximus Muscle Exercises

Best Exercises for Gluteus Maximus Isolated Activations3 Sub Sections

Integrated Stabilization3 Sub Sections

Reactive Activations4 Sub Sections

Subsystem Integration

Taping Techniques2 Sub Sections

Case Study and Sample Activation Circuit: Gluteus Maximus Exercises

Bibliography

Related Courses:

Comments

Guest

Introduction to Gluteus Maximus Exercises
1 Sub Section

Best Exercises for Gluteus Maximus Isolated Activations
3 Sub Sections

Integrated Stabilization
3 Sub Sections

Reactive Activations
4 Sub Sections

Taping Techniques
2 Sub Sections