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