00:00:0600:00:17
You're about to like the glutes a lot
00:00:0600:00:17
too, oh boy. Right so glutes, glutes have a
00:00:1700:00:25
huge, huge origin right. They go all posterior ilium, all the way down the
00:00:2500:00:29
sacrum, and then their insertion is through the iliotibial band, and then
00:00:2900:00:36
into the gluteal tuberosity of your femur. So it goes up and down crossing
00:00:3600:00:44
the back of which joint? The hip, and it has a bit of an obliquity to it. So
00:00:4400:00:51
if this is my coccyx and sacrum, and then this is my posterior ilium here right,
00:00:5100:01:04
and then this is my femur, everybody see how that works. So this would be my hip
00:01:0400:01:13
socket, acetabulum, femoral head right, my glutes don't just go like straight up
00:01:1300:01:17
and down this way, they kind of do this
00:01:1800:01:27
right. The big house, you know why the glutes are called the big house? You guys
00:01:2700:01:30
think I'm joking still. You guys, all you guys are all waiting for the punch line
00:01:3000:01:33
of this joke and no it's seriously my favorite muscle. The reason they're
00:01:3300:01:37
called the big house is your glutes are seriously the biggest muscle on your
00:01:3700:01:46
body, that's a fact. And if you ever get a chance to do cadaver work, yeah it's a
00:01:4600:01:50
little gross but definitely a great learning experience, what you'll notice
00:01:5000:01:55
is, is you cut into muscles and they're unbelievably small, the cross-section
00:01:5500:02:02
right, how thick a muscle is, is usually fairly small. You get into like the
00:02:0200:02:08
obliques and the rectus abdominis, and it doesn't matter how fit you are, like this
00:02:0800:02:13
like a few sheets of paper, like the thickness of your workbook. So you're
00:02:1300:02:15
cutting through all these spindley muscles and then you get to the glutes,
00:02:1500:02:22
and it's one of the few muscles on the body that you will go through scalpels,
00:02:2200:02:29
as in several, to try to cut it away so that you can see what's underneath. It is
00:02:2900:02:37
a thick muscle, not just on some people, on all people. So the reason
00:02:3700:02:43
it's called the big house is because it's also the roof right, the most
00:02:4300:02:47
superficial muscle for all of the muscles of the posterior hip. You guys
00:02:4700:02:51
kind of catching my drift. What does this muscle do that would make it so
00:02:5100:03:03
important to be so big, what joint actions? Hip extension, yeah how important
00:03:0300:03:10
is hip extension to your life? Yeah standing up, go ahead get out of that
00:03:1000:03:19
chair without your glutes. Theclunk. Yeah I mean you can get to the floor, you
00:03:1900:03:23
can't get up though. This is hip extension, when I take a step forward
00:03:2300:03:35
what do I have to do? Hip extension. When I run, hip extension right what about
00:03:3500:03:42
when I jump, hip extension. Let's flip this.
00:03:4300:03:52
How do I decelerate? How do I slow myself down, when I walk down a flight of steps?
00:03:5200:04:06
How do I keep myself from going, and just crashing to the ground? It's eccentric
00:04:0600:04:11
right, it's flexion, it's hip flexion, but just like I explained on that
00:04:1100:04:20
exercise graph, is it forceful flexion by your hip flexors? No it's gravity pushing
00:04:2000:04:27
me and my glute slowing me down so they don't crush into it, that makes sense.
00:04:2700:04:34
You guys starting to get it, starting to see why the glutes are so important? So not
00:04:3400:04:40
only is it your primary method of locomotion, propulsion, it's also probably
00:04:4000:04:48
your primary decelerator. Derrick Rose probably could have used stronger what?
00:04:4800:04:53
Glutes. Not saying that was his whole problem, but if he did a little bit more
00:04:5300:05:03
specific glute work he might not have had such a hard time. So I pose the
00:05:0300:05:08
question, who would want a smaller butt?
00:05:0900:05:17
Right no. Have you ever seen an athlete with a small butt? Think about it.
00:05:1700:05:26
No man, you can't be athletic, you can't be high performance without strong hip
00:05:2600:05:33
extension. Anybody who's not functioning well, knee pain, low back pain, a lot of
00:05:3300:05:36
that has to do with not having the strength to hip extend, and having to
00:05:3600:05:44
compensate. Somebody comes in and goes I want a smaller butt, I go there's the door.
00:05:4400:05:49
You come back when you come to your senses and realize that we need to do
00:05:4900:05:54
some glute work if you want to feel good, that makes sense?
00:05:5400:05:58
What else will the glutes do besides hip extension, knowing how important hip
00:05:5800:06:06
extension is? External rotation. Can you guys see how this fiber direction turns
00:06:0600:06:17
the hip out a little bit? If this is my first favorite muscle, that would be my
00:06:1700:06:32
second. So we got the glute max and then we have the glute medius. What joint does
00:06:3200:06:42
my glute medius cross? Your hip, but this one goes from a little lower on the back
00:06:4200:06:50
of the ilium, right into the greater trochanter. So what's its fiber direction?
00:06:5000:06:56
Up and down on kind of the side of my body right. So what does it want to do to
00:06:5600:07:07
my hip? Abduct and a little bit of external rotation. It is a little posterior, you're right.
00:07:1200:07:17
Now I said this is my second favorite muscle, do you think that's because I
00:07:1700:07:21
think abduction is extremely important?
00:07:2200:07:26
Yeah this one's a little tricky right, you guys are going abduction, what
00:07:2600:07:34
functionally do we need abduction for? Like we walk to work like crabs, we don't
00:07:3400:07:41
do that. You do have to make some lateral movements so it is very important to
00:07:4100:07:44
sports, and I said playing defense earlier is like a lot of lateral motion,
00:07:4400:07:52
a lot of abduction, a lot of frontal plane motion. But again I'm kind of
00:07:5200:07:58
flipping this one on you. Not totally talking about the concentric of this
00:07:5800:08:04
muscle. It's a stabilizer which would be its isometric function, so one of the
00:08:0400:08:11
functions of the gluteus medius is when I lift this leg, what does my pelvis want
00:08:1100:08:21
to do? It wants to do this. What joint action is this, what joint action is my
00:08:2100:08:27
in my hip is going from here to here?
00:08:2700:08:33
That's abduction of my hip right. It's just like doing this, only instead of
00:08:3300:08:39
femur on pelvis right, instead of if this is my pelvis instead of femur on pelvis
00:08:3900:08:48
abduction, this is pelvis on femur abduction right. These two things are the
00:08:4800:08:54
same thing going out this way, coming up this way, same thing. So the isometric
00:08:5400:08:59
function of the gluteus medius is when I take a step, it keeps this stable, it
00:08:5900:09:02
keeps this level. Can you imagine how inefficient walking would be if I did
00:09:0200:09:09
this? I don't even know how I would get through that that gait right. Like how
00:09:0900:09:18
would you get your foot to clear. What about, what do my knees want to do every
00:09:1800:09:22
time I take a step? Which direction do they want to go?
00:09:2400:09:30
They want to do this, and if I was really instable and wobbly, what do you think
00:09:3000:09:35
might happen? They collapse inward. Have you guys ever seen somebody do a heavy
00:09:3500:09:41
leg press and like their knees kiss every time they come down? Right, so now
00:09:4100:09:44
you know what that is. You guys can figure you have enough information to
00:09:4400:09:50
figure out why they're doing that. If their knees adduct under that load,
00:09:5000:09:57
who's not strong enough? Their abductors to keep them held in neutral alignment.
00:09:5700:10:07
Does that make sense? Yeah so your gluteus medius it's not as important for
00:10:0700:10:14
its concentric action, what it is is your primary frontal plane stabilization
00:10:1400:10:20
mechanism. Do you guys follow me on that one? It keeps my pelvis from dropping
00:10:2000:10:25
isometrically during gait, it keeps from my knee from caving keeps, my femur in
00:10:2500:10:35
line so that everything can work efficiently. Another muscle that an ACL
00:10:3500:10:43
injury, a lot of that has to do with gluteus medius weakness. So those are my
00:10:4300:10:47
two favorite muscles. Lots and lots of glute work. If you ever come to my
00:10:4700:10:54
workshops just about every dysfunction can benefit from glute work, and I have
00:10:5400:11:00
some torturous ways to work the glutes. I mean if you want your glutes to burn, I
00:11:0000:11:07
can handle that. I have some serious circuits, serious circuits, 10-15 minutes
00:11:0700:11:14
of you just rocking your glutes in all sorts of different ways, from endurance
00:11:1400:11:19
to stability, to reactivity, power.
00:11:3100:11:35
Gluteus minimus, let's start there.
00:11:3900:11:47
Gluteus minimus is a weird muscle, it actually like, if this is the greater
00:11:4700:11:55
trochanter right, and this is the iliac crest, it actually comes over the top
00:11:5500:12:11
this way and to the front of the greater trochanter. If it comes to the front,
00:12:1300:12:22
this is the lateral aspect right, so this is here, but it comes in like this. Yeah
00:12:2200:12:30
your glute min is actually your primary internal rotator of the hip, flexor of
00:12:3000:12:37
the hip. It's on the lateral aspect of the hip so it will also do what?
00:12:3700:12:43
Abduction. Who does that look like? Anybody remember what other muscle does
00:12:4300:12:50
those three joint actions? TFL, nice job.
00:12:5200:12:55
TFLs nasty cousin
00:12:5700:13:06
is the glute min. That makes sense. I know it's really hard to see from that
00:13:0600:13:11
picture. We would have to get a couple cross sections out and show you guys how
00:13:1100:13:18
that gluteus minimus runs over the femoral neck, into the lesser trochanter
00:13:1800:13:24
or the greater trochanter rather, and in front of the gluteus medius, so you could