Name: Gluteus Maximus Reactive Activation
Uploaded: 2023-04-26T01:00:03.000Z
Duration: 3 min 32 s

English captions

https://stream.mux.com/eu9F6gi56Zv2peRFhgS02Sr6RqrtzrOvHebhyoRwRXsY.m3u8

Learn how to properly perform gluteus maximus reactive activation exercises in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely enhance gluteus maximus activation, improve hip stability and reactive neuromuscular control, and support optimal lumbopelvic alignment and lower-extremity mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve performance, and restore optimal movement mechanics while reducing injury risk.

Introduction to Gluteus Maximus Reactive Integration

Bilateral Hops for Glute Activation

Progression to Single Leg Stabilization

Integrating Transverse Plane Movements

Summary of Glute Max Reactive Exercises

Gluteus Maximus Reactive Activation

This is Brent, President of B2C Fitness, and we're doing gluteus maximus reactive integration. Now, your gluteus maximus is a muscle that has a propensity to get weak and under active in both lumbo-pelvic hip complex dysfunction, as well as lower leg dysfunction. Now for us to do reactive integration, I'm assuming that you've already done your release and stretching for those short, overactive muscles, we've already done some sort of isolated activation for those long phasic muscles, those long under active muscles, including our glute max, and now we're going to try to stimulate the glute max to fire in a timely manner with a reactive exercise, an exercise that is going to force the glute max to eccentrically decelerate and stabilize at a higher velocity. I'm going to have my friend Leanne come out and help me demonstrate these exercises. So, the first exercise we're going to do, is a very simple exercise, but with some queues that have a little higher level of difficulty. I'm going to have Leanne do a bilateral hop, to landing with stabilization, but she's got to land on her heels softly, and then not stand back up, so she's got to stabilize. Let's go ahead and see that. You can see how she wants to she wants to, kind of, pull back. So let's go ahead and try it out one more time, this time when you jump, when you lean forward, go ahead and stay forward. Good. Let's go ahead and have you turn around. Alright, so let's try and land just a little softer, let those heels strike, and then roll to the full foot. Much better, you can hear that's nice and soft. Now, some of you might be asking 'why are we landing on the heel'? There seems to be some sort of either a neuromuscular connection, or possibly just a mechanical connection, that taking the landing on the toes out, increases the amount of glute activity. I think if you try that, you'll see that just jumping, landing on the heels nice and soft, you'll feel it in your glutes. Now a progression from this, would simply go from two feet, to a single leg landing and stabilization. So I'm going to have you pick up one leg, and just hop to the other one, nice and soft. Hold, don't let that knee cave. See a little wobble from Leanne, making sure we mind those kinetic chain checkpoints so she looks good the upper body,  but we saw that knee cave a little bit. Let's try that one more time. Now, your glute max is not just a vertical muscle, but one with an oblique angle, not only has pull in the sagittal, plane but also a good amount of pull on the transverse plane. So the next progression for this exercise, Leanne's going to start facing the camera, she's going to lift up this leg, and she's going to turn and step and land with her heel. Well, Leanne might need to stay with the single leg sagittal plane exercise. Now let's give them one more try so we least demonstrate what it should look like. We know where Leanne needs some work. Good, so there you go, gluteus maximus reactive integration, a couple of little progressions, so you're going to do bilateral hops to heel landing, nice soft stabilization, then alternating leg single leg hops to stabilization, and then transverse plane hops to single leg stabilization. Thank you.

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The relationship between the hip and ankle on kinematics and muscle activity of the lower body. The effects of overactivity of the gastrocnemius, soleus, hip internal rotators (TFL and adductors), excessive pronation, and under activity of the gluteus maximus and medius (glutes) have on patellofemoral syndrome (PFPS), Achilles injury, knee injury (meniscus and ACL/MCL tears), running mechanics, gait, hip pain, knee pain, and ankle pain. The reliability, validity, and application of assessment and intervention for lower extremity and lumbopelvic hip complex dysfunction. 

Regional Interdependence: Hip and Ankle

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)

Explain to your client or patient the reason for performing sagittal plane hop to balance progression.

Have the client or patient assume good form/posture: second toe pointing forward, hip, knee, and ankle in alignment, pelvis is neutral, and perform the drawing-in maneuver.

Cue the client or patient to lift one leg, assuming a single-leg balance stance, and maintain a slight bend in the hip and knee (athletic stance).

The client or patient is going to hop by creating a quick eccentric load ("bounce" into a single-leg quarter-squat), followed by pressing down and back into the floor, trying to extend the leg fully, through plantar flexion, and leaving the ground from the metatarsal heads (balls of the feet).

It may be appropriate to perform the initial hop with sub-maximal effort, as increasing the speed, distance, or height of the initial hop will increase the eccentric load and momentum that must be accommodated during landing.

The athlete should reach the heel of the opposite foot toward the floor in anticipation of landing.

Landing should occur with the least amount of sound possible by absorbing force with a smooth heel-to-toe rock and descent into a quarter or half-squat position and stick the landing.

Have the client or patient perform a "posture check", ensuring optimal alignment, the drawing-in maneuver, and glute activation

Note, it may be appropriate to land ball-of-foot-to-heel if attempting frontal plane (lateral) hops; however, forward momentum, as exhibited during sagittal and transverse plane hops, should be decelerated with a heel-to-ball-of-foot landing to aid in optimizing ankle kinematics.

Perform 12 - 20 repetitions. A second set may be performed if you desire, and the client or patient is capable.

Performing the exercise while landing on a single-leg

Reaching with the "lifted leg", rather than "pushing away" with the "stance leg".

Performing this exercise with an excessive forward lean, or excessive depth, increasing reliance on commonly over-active muscles (tensor fascia latae, piriformis, etc.)

Falling into each hop; failing to achieve stability before performing the next repetition.

Gluteus Maximus Reactive Activation

Side-Stepping - Another Progression (Gluteus Medius Reactive Integration/Activation)

Side Stepping Progressions: Gluteus Medius Reactive Activation

Hop Down to Stabilization

Gluteus Maximus Reactive Activation Progressions

Posterior Tibialis Reactive Activation

Tibialis Anterior Reactive Activation Progressions

Gluteus Medius Reactive Activation: Side Hop Progression

Side Stepping: Gluteus Medius Reactive Activation

Tibialis Anterior Reactive Activation

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