04/20/2022
🔈 WHY DO YOU HAVE WEAK GLUTES?
ANATOMY
The three gluteal muscles are located in the buttock region, deep to the surronding adipose tissue. The large, superficial gluteus maximus is the most posterior of the group and has fibers that run diagonally across the buttock. The gluteus medius is located on the laterl side of the hip and is also superficial, except for the posterior portion which is deep to the maximus. Both the glutes maximus and medius are strong extensors and abductors of the hip. With its covergent fibers that pull the femur in multiple directions, the gluteus medius could be thought of as the 'deltoid' muscle of the coxal joit'. The gluteus minimus lies deep to the gluteus medius and is inaccessible, however its dense fibers can be felt beneath the medius. Because it attaches to the anterior surface of the greater trochanter, the gluteus mnimus flexes and medially rotates the hip, thus performing the opposite actions of the gluteus maximus.
WHEN DO YOU USE YOUR GLUTES?
You use glutes when you climb stairs, when you run, go cycling, swimming and skating. You use glutes when you dance – especially latin dancing (there are lots of latera rotation of the hip).
WHY ARE YOUR GLUTES WEAK?
Your glutes may be weak for a number of reasons since it's such a complicated goup of muscles responsible for doing so much. However, I would like to point out a few reasons:
1. ASYMMETRY
Weather though sports of habits, humans have a good and a bad side when it comes to certain muscle groups. If you play soccer and you prefere to kick with your right leg, which means you will be standing on your left leg, you are likely to have your left glute musculature stronger than the right, even if your dominant leg is your right leg. That means that your good side could accutally be the weaker side.
Another way an asymmetry can develop is through habits, including something as simple as standing. Stand long enough, and you will inevitably shift your weight to one side for relief, we usually do this to one side more than the other. Another example would be only crossing one leg over the other when you sit; these both have the potential to create asymmetries which may lead to more severe imbalances.
2. INACTIVITY
Unlike the other muscle groups that get used throughout normal life, for example, the quadriceps when you go from sitting to standing or the abdominals when you sit up in bed, the glutes typically get left behind. The problem is two-fold however because we are also sitting on them for hours on end. So not only are they not being used, but our brains are forgetting how to communicate with them as they atrophy in our office chairs.
3. INJURY
If you have ever suffered a lower-body injury that impacted how you walk or even stand, it most likely caused glute inhibition. Broken toe, torn groin, back injury? All of these will create compensatory movement patterns while the injury heals, but we never spend time undoing those patterns leading to problems down the road.
SYMPTOMS OF WEAK GLUTES
You may feel soreness or tightness in the buttocks, pain in the hips, tight hip flexors, low back pain, tight hamstrings, knee pain, or even pelvic instability. Basically, the glutes can present a number of problems because of their many roles!
We severely take our glutes for granted because of this. From walking and running, going up and down stairs, or anything having to do with rotation, weakness can manifest in many different areas. However, the biggest issue stemming from weak glute muscles is posture.
If your glutes are weak you are more likely to have less control over the positioning of your pelvis. If your hips are too tilted this will cause issues up and downstream, pain at the knee or ankles as well as the back, shoulder, and neck. Fix the glutes, align the pelvis and many problems go away on their own.
Reference: David Schroer, Glute Week, Andrew Biel, Trail Guide to the Body.
