Besides being the “butt” of many jokes, the gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the hips. Its size is unique to humans; no other mammal has such an expansive rear area, as pointed out in the classic Trail Guide to the Body. Perhaps this is why we are apt to laugh about it?
All jokes aside, it’s important for us to give attention to this major muscle in order to maintain healthy posture and a happy lower back. When the gluteus maximus is unhealthy, adhered or possessing swarms of trigger points, it can start a game of tug-of-war with the lower back muscles, especially quadratus lumborum (QL).
The gluteus maximus is often referred to a “the sleeping giant” due to the fact that this large muscle, which has the potential to be the strongest in the body, is usually weak and misused. Let’s get familiar with some of the specifics of the gluteus maximus (GM) to understand why this is.
The GM originates on the outer surface of the ilium behind posterior gluteal line and posterior third of iliac crest lumbar fascia, lateral mass of sacrum, sacrotuberous ligament and coccyx. It inserts into the gluteal tuberosity of femur and the iliotibial (IT) band. Its most powerful action is to cause the body to regain the erect position after stooping, by drawing the pelvis backward, being assisted in this action by the biceps femoris (long head), semitendinosus, semimembranosus, and adductor magnus. The lower part of the muscle also acts as an adductor and external rotator of the limb. The upper fibers fire up to abduct the hip joints.
Therefore, a tight gluteus maximus can also create the too common “duck feet” that present along with the extreme external rotation of the hip. The GM, so helpful when walking, standing or running, gradually loses tone when sitting too much, especially with poor posture. Or modern chair-laden lifestyle causes inhibition and delayed activation of the gluteal muscles which in time leads to weakness. When the GM is weak the hamstrings and low back muscles must compensate.
Just because a muscle is tight and short does not mean that it is strong. As a massage therapist in the exercise-obsessed state of Colorado, I see many clients with overly tight and adhered gluteus maximus. Many tight GMs are still weak because they haven’t been trained properly, or they have been inhabited by the aforementioned curse of the chair. Even strong and properly utilized gluteals are too often bound tight, restricting the optimal range of motion of the surrounding joints.
It wasn’t until I heard Jill Miller teach the use of Yoga Tune Up® balls to create “fluffy butt” that I understood that we can have gluteal tissues that are both super strong AND relaxed and hydrated. To the Rocky Mountain athletic set who are convinced that “buns of steel” is the ideal; I am here to tell you to trade in your buns of steel for “fluffy butt.” In the end, your rear end will thank you!
By Elise Fabricant
Along with teaching for YogaDownload, Elise works one-on-one with clients around the globe to help them up-level their energy, turn their new healthy behaviors into habits that last, and discover how best to express their gifts to the world. Elise nurtures her creative streak by producing online courses on a balanced, purposeful lifestyle. Along with giving massage to Denverites, Elise also teaches group yoga classes in central Denver. Elise feels blessed to be able to combine her love of travel with her work by taking yoga and health coaching to workshops and retreat centers around the world. Connect with Elise on her website.
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