In my last article on “Glute Training” I explained a more advanced explanation of the workings of the “Glutes” that has normally has been spoken about on the net lately.
Now I will begin a process of attempting to explain how this effects your glutes and the exercises that are done using them. Then it’s time for some ideas for a new exercise to train them.
The basic premise of the first article was the “Glutes” not only extend the hip, but rotate the leg which helps to fully contract the muscle not only at the bottom and top as well can focus the work from 30 degrees bent hip to full extension. In the first half of this 2nd article I would like to ask some questions and give you some “food for thought” before I go on and give more advanced method of working the glutes and their effect on movement. We all know that a one legged movements, such as a lung or step up, the hip joint is contracting, either with the glutes and the hamstrings and the quads contracting at the knee to move the body.
Let’s take a closer look.
Did you ever notice when you watch someone do a step-up or lung you see one of two things to get the movement going.
- To start the movement you do not see an initial contraction, but will see the movement begin by momentum of some kind. Almost like the hip thrust in a cheat curl. This momentum is usually began by moving the knee forward, thus allowing the muscles of the hips and leg start to work. The other way the movement is started is you have to get a slight bounce from the bottom to start the momentum, thus moving the body up slightly allowing the muscles to start contracting.
- The same mistake are made with the step forward lung. You get the knee moving forward or the bounce from the bottom. In Lunges we have overcome this slightly by doing a stepping back lung to keep the lower leg straight or by doing the lung by going down. The purpose of these of course are to keep the shin straight thus using more glutes to do the hip extension needed to assist the quads in moving the body up.
BUT, are we still missing something?
Remember from the last article I said the “Glutes” primary work starts at 30 degrees before full extension and rotation (In this case the body has to rotate both from the bottom of the lung as well as from the top. True, this is the main function for hip extension. But also the glutes help extend the hip at the bottom. NOW, you get the rotation factor to come more into play. Without the rotation you have to jump over the glutes functional area, or bend the knee to start the movement. Then you go into hamstring area before coming back into the glutes primary area. Wow
Thus the rotation factor of the glutes. Is the glute really working from straight forward or does it tighten more completely when it is rotated to tighten it first. Look at how it is attached.
Simple way to find out, is try it. Tighten the glutes by rotating at the bottom of the movement and then again at the top and see how it feels. Like you can make 2 separate exercises out of this.
That in itself should give you the glues you will need for the final piece of this article on glutes.
A movement you can start to play with is in the video.
See you next time for the full story.
Here is another video that explains this subject.