Glut Max Retraining

Professional Rationale
The hamstring and quadratus lumborum very frequently substitute and take over for a lazy or inhibited glut max. When performed correctly, this exercise forces the glut max to fire at the right time without compensating with the hamstring or quadratus. This is an excellent exercise to 'prime' the glut max prior to any other advanced proprioceptive or neuromuscular retraining exercise.

Client Rationale
This is an exercise that helps your body turn on your gluteus maximus muscle. Glut Max is a big muscle that helps to extend your hip, but functionally it helps to stabilize your pelvis during activities like sit to stand and walking or running. It can become very inhibited and allows the hamstring and quadratus lumborum (a muscle in your back) to take over, resulting in muscle imbalances and injury.



Instructions

• Prop your toe.
• Straighten your knee.
• Squeeze buttocks on the side you are working.
• Point your toe so your leg is in the air.
• Focus on buttock squeeze.
• Return leg straight to surface.
• Make sure you proceed through the stages in the correct order.
• Do not hyperextend knee.
• Do not extend at your low back.
• Do not hold your breath.

PRINT