0:06 You're about to like the glutes a lot too, oh boy. Right so glutes, glutes have a 0:17 huge, huge origin right. They go all posterior ilium, all the way down the 0:25 sacrum, and then their insertion is through the iliotibial band, and then 0:29 into the gluteal tuberosity of your femur. So it goes up and down crossing 0:36 the back of which joint? The hip, and it has a bit of an obliquity to it. So 0:44 if this is my coccyx and sacrum, and then this is my posterior ilium here right, 0:51 and then this is my femur, everybody see how that works. So this would be my hip 1:04 socket, acetabulum, femoral head right, my glutes don't just go like straight up 1:13 and down this way, they kind of do this 1:18 right. The big house, you know why the glutes are called the big house? You guys 1:27 think I'm joking still. You guys, all you guys are all waiting for the punch line 1:30 of this joke and no it's seriously my favorite muscle. The reason they're 1:33 called the big house is your glutes are seriously the biggest muscle on your 1:37 body, that's a fact. And if you ever get a chance to do cadaver work, yeah it's a 1:46 little gross but definitely a great learning experience, what you'll notice 1:50 is, is you cut into muscles and they're unbelievably small, the cross-section 1:55 right, how thick a muscle is, is usually fairly small. You get into like the 2:02 obliques and the rectus abdominis, and it doesn't matter how fit you are, like this 2:08 like a few sheets of paper, like the thickness of your workbook. So you're 2:13 cutting through all these spindley muscles and then you get to the glutes, 2:15 and it's one of the few muscles on the body that you will go through scalpels, 2:22 as in several, to try to cut it away so that you can see what's underneath. It is 2:29 a thick muscle, not just on some people, on all people. So the reason 2:37 it's called the big house is because it's also the roof right, the most 2:43 superficial muscle for all of the muscles of the posterior hip. You guys 2:47 kind of catching my drift. What does this muscle do that would make it so 2:51 important to be so big, what joint actions? Hip extension, yeah how important 3:03 is hip extension to your life? Yeah standing up, go ahead get out of that 3:10 chair without your glutes. Theclunk. Yeah I mean you can get to the floor, you 3:19 can't get up though. This is hip extension, when I take a step forward 3:23 what do I have to do? Hip extension. When I run, hip extension right what about 3:35 when I jump, hip extension. Let's flip this. 3:43 How do I decelerate? How do I slow myself down, when I walk down a flight of steps? 3:52 How do I keep myself from going, and just crashing to the ground? It's eccentric 4:06 right, it's flexion, it's hip flexion, but just like I explained on that 4:11 exercise graph, is it forceful flexion by your hip flexors? No it's gravity pushing 4:20 me and my glute slowing me down so they don't crush into it, that makes sense. 4:27 You guys starting to get it, starting to see why the glutes are so important? So not 4:34 only is it your primary method of locomotion, propulsion, it's also probably 4:40 your primary decelerator. Derrick Rose probably could have used stronger what? 4:48 Glutes. Not saying that was his whole problem, but if he did a little bit more 4:53 specific glute work he might not have had such a hard time. So I pose the 5:03 question, who would want a smaller butt? 5:09 Right no. Have you ever seen an athlete with a small butt? Think about it. 5:17 No man, you can't be athletic, you can't be high performance without strong hip 5:26 extension. Anybody who's not functioning well, knee pain, low back pain, a lot of 5:33 that has to do with not having the strength to hip extend, and having to 5:36 compensate. Somebody comes in and goes I want a smaller butt, I go there's the door. 5:44 You come back when you come to your senses and realize that we need to do 5:49 some glute work if you want to feel good, that makes sense? 5:54 What else will the glutes do besides hip extension, knowing how important hip 5:58 extension is? External rotation. Can you guys see how this fiber direction turns 6:06 the hip out a little bit? If this is my first favorite muscle, that would be my 6:17 second. So we got the glute max and then we have the glute medius. What joint does 6:32 my glute medius cross? Your hip, but this one goes from a little lower on the back 6:42 of the ilium, right into the greater trochanter. So what's its fiber direction? 6:50 Up and down on kind of the side of my body right. So what does it want to do to 6:56 my hip? Abduct and a little bit of external rotation. It is a little posterior, you're right. 7:12 Now I said this is my second favorite muscle, do you think that's because I 7:17 think abduction is extremely important? 7:22 Yeah this one's a little tricky right, you guys are going abduction, what 7:26 functionally do we need abduction for? Like we walk to work like crabs, we don't 7:34 do that. You do have to make some lateral movements so it is very important to 7:41 sports, and I said playing defense earlier is like a lot of lateral motion, 7:44 a lot of abduction, a lot of frontal plane motion. But again I'm kind of 7:52 flipping this one on you. Not totally talking about the concentric of this 7:58 muscle. It's a stabilizer which would be its isometric function, so one of the 8:04 functions of the gluteus medius is when I lift this leg, what does my pelvis want 8:11 to do? It wants to do this. What joint action is this, what joint action is my 8:21 in my hip is going from here to here? 8:27 That's abduction of my hip right. It's just like doing this, only instead of 8:33 femur on pelvis right, instead of if this is my pelvis instead of femur on pelvis 8:39 abduction, this is pelvis on femur abduction right. These two things are the 8:48 same thing going out this way, coming up this way, same thing. So the isometric 8:54 function of the gluteus medius is when I take a step, it keeps this stable, it 8:59 keeps this level. Can you imagine how inefficient walking would be if I did 9:02 this? I don't even know how I would get through that that gait right. Like how 9:09 would you get your foot to clear. What about, what do my knees want to do every 9:18 time I take a step? Which direction do they want to go? 9:24 They want to do this, and if I was really instable and wobbly, what do you think 9:30 might happen? They collapse inward. Have you guys ever seen somebody do a heavy 9:35 leg press and like their knees kiss every time they come down? Right, so now 9:41 you know what that is. You guys can figure you have enough information to 9:44 figure out why they're doing that. If their knees adduct under that load, 9:50 who's not strong enough? Their abductors to keep them held in neutral alignment. 9:57 Does that make sense? Yeah so your gluteus medius it's not as important for 10:07 its concentric action, what it is is your primary frontal plane stabilization 10:14 mechanism. Do you guys follow me on that one? It keeps my pelvis from dropping 10:20 isometrically during gait, it keeps from my knee from caving keeps, my femur in 10:25 line so that everything can work efficiently. Another muscle that an ACL 10:35 injury, a lot of that has to do with gluteus medius weakness. So those are my 10:43 two favorite muscles. Lots and lots of glute work. If you ever come to my 10:47 workshops just about every dysfunction can benefit from glute work, and I have 10:54 some torturous ways to work the glutes. I mean if you want your glutes to burn, I 11:00 can handle that. I have some serious circuits, serious circuits, 10-15 minutes 11:07 of you just rocking your glutes in all sorts of different ways, from endurance 11:14 to stability, to reactivity, power. 11:31 Gluteus minimus, let's start there. 11:39 Gluteus minimus is a weird muscle, it actually like, if this is the greater 11:47 trochanter right, and this is the iliac crest, it actually comes over the top 11:55 this way and to the front of the greater trochanter. If it comes to the front, 12:13 this is the lateral aspect right, so this is here, but it comes in like this. Yeah 12:22 your glute min is actually your primary internal rotator of the hip, flexor of 12:30 the hip. It's on the lateral aspect of the hip so it will also do what? 12:37 Abduction. Who does that look like? Anybody remember what other muscle does 12:43 those three joint actions? TFL, nice job. 12:52 TFLs nasty cousin 12:57 is the glute min. That makes sense. I know it's really hard to see from that 13:06 picture. We would have to get a couple cross sections out and show you guys how 13:11 that gluteus minimus runs over the femoral neck, into the lesser trochanter 13:18 or the greater trochanter rather, and in front of the gluteus medius, so you could 13:24 see how it internally rotates and flexes the hip. For now maybe just memorize.
