Be Cautious When Training Your Glutes

Be Cautious When Training Your Glutes

 

 

The gluteus maximus muscles act to extend the hips.  Many times I will see both men and women training their gluteal muscles with either straight leg hip extensions or flexed knee hip extensions (minimizes the hamstring involvement).  Their goal may be to gain hip strength, or to "shape" their butt muscles.   

 

The normal hip extension range of motion is 10-30 degrees from the neutral position (neutral being when the ankle is in line with the hip and the shoulder).  People tend to over-extend the hip's available flexibility.  By doing this, additional movement is "taken" from the lower back.  So not only is the hip extending, but segments of the lumbar region are also extending.  This may lead to lower back pain or may worsen existing conditions.  

 

Try to avoid accessory motions at the lumbar spine when training your hip extensors.  Focus on maintaining core muscle recruitment (trunk stability) while extending your hip.  You will feel your gluteal muscles contract prior to your lower back extending.  Stop here and return to neutral.  If you feel your lower back extend, you went beyond your hip's available range of motion.
 

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