Name: Posterior Hip Muscles: Video #13 of Introduction to Functional Anatomy
Uploaded: 2023-04-26T01:02:54.000Z
Duration: 13 min 43 s
Description: Strengthen your posterior hip muscles with this comprehensive video; it's part of the popular Introduction to Functional Anatomy's video series! Learn correct form and biomechanics to maximize your workout and avoid injury.

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https://stream.mux.com/YhLBER2jD17fTFT7U1NTt02MY01FbSXqj83xhDUsB00pyA.m3u8

Strengthen your posterior hip muscles with this comprehensive video; it's part of the popular Introduction to Functional Anatomy's video series! Learn correct form and biomechanics to maximize your workout and avoid injury.

Understanding the Anatomy and Importance of the Glute Muscles

The Contributions of the Glutes to Movement and Stability

The Role of Gluteus Medius in Pelvic Stability

Exploring the Functions of Gluteus Minimus and Its Relation to Other Muscles

Posterior Hip Muscles: Video #13 of Introduction to Functional Anatomy

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 see how it internally rotates and flexes the hip. For now maybe just memorize.

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Functional anatomy of the posterior hip muscles. Joint actions, location, pictures, and exercises for the gluteus maximus, gluteus medius, gluteus minimus (glutes), and stretches for the piriformis.

Posterior Hip Muscles: Video #13 of Introduction to Functional Anatomy

Wobble Lunge

Wobble Squat

Kneeling Chop Pattern

Single Leg Chop Pattern

Depth Jump

Box Jump

Tuck Jumps

Resisted Walking

Ultimate Glute Bridge

Lateral Lunge with Front Rack Resistance

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