Gluteals, Extensors and Rotators Intro

Gluteals, Extensors and Rotators

Often Overlooked
Very few weight-resistance trainees devote any direct attention to the muscles that comprise the
area of the gluteal region of the body. Even the most ardent trainees rarely design programs to directly
hit this prominent area. Instead, most trainees prefer to allow the “glutes” to receive inadvertent
attention via those exercises designed for the other areas of the legs. All squatting and pressing
movements activate the gluteal region
and as such, the general view of most
weight-resistance trainees is that these
movements provide sufficient attention
to the gluteal region. Additional
activation of the gluteal area is provided
during the performance of
hamstring exercises with the result
that most trainees assume that specific
attention to the gluteals is not necessary.

Such thinking represents a major
oversight. What is apparently not
realized by those expounding the exuded
philosophy above is that the
muscles that comprise the area of the
hip are extremely powerful and can
be utilized to great advantage in the
development of the legs. As well, for
athletes who are involved in other
sports involving the use of the legs
the development of the gluteal region
could prove to be extremely valuable
in reducing injuries to other parts of the body.

Strong gluteal development also serves to significantly improve performance in many other
sporting activities. The muscles that comprise the region of the hip are called upon during activities
involving running, skating, jumping, cycling, and are directly involved in all floor exercises involving
balance and thrusting actions such as evidence in aerobic, jazz, and ballet dancing. The gluteals are
also highly activated during the throwing events. Many retiring baseball pitchers have announced
their retirement to the loss of power and strength in the legs. A common feature of most power
pitchers is their strong leg development including powerful gluteals.

What should be realized by the weight-training community is that if the gluteals are activated
during other leg exercises then it only naturally follows that specific attention to the gluteals would
provide enhanced growth and development potential of the area which would provide the resultant
benefit of improving performance in other movements. For example, if the “glutes” are called upon
during the execution of the squat or leg press exercises then greater development of the glutes would
allow for increased performance on these exercises which would result in enhanced growth and development
of the legs.

Location and Function
It should be noted that the muscles that comprise the area of the hips work predominately as
hip-joint flexors and extensors they are involved in a number of other actions as well including ab-
duction and medial and external rotation of the thigh.
We shall examine the musculature of the gluteal region which includes not only the more commonly-
known gluteus maximus, medius, and minimus muscles but the piriformis, obturator internus,
and quadratus femoris muscles as well.

Gluteus Maximus (A)
Location
As the name would imply, the gluteus maximus contains the most fibers and represents the largest,
most powerful muscle of the entire body. This muscle forms a large pad over the ischial tuberosity
on the pelvis. It originates from the illium bone located on the hip and from the sacral bone on the
vertebral column, and inserts into the proximal region of the femur on the gluteal tuberosity.
It should be noted that most of the fibers of the gluteus maximus insert along the lateral (outside)
portion of the thigh and nm the entire length of the thigh from the hip-joint to the knee-joint.
This explains why the leg is kept in place and not forced outward during heavy exertion.

Function
The gluteus maximus serves as the major muscle involved in thigh extension at the hip and also
works as a back extensor during the action of hip-joint extension which helps alleviate strain on the
lower back. It also assists in the action of medial rotation of the thigh.

Gluteus Medius (B)
Location
Originates on the illium of the hip and inserts on the greater trochanter of the femur bone of the
thigh.

Function
The function of the gluteus medius is to serve in abduction of the thigh and medial rotation of
the thigh at the hip-joint.

Gluteus Minimus
Location
The most deeply-rooted of the gluteal muscles the gluteus minimus originates on the surface of
the illium and inserts on the greater trochanter of the femur bone of the thigh.

Function
This muscle functions similarly to the gluteus medius in that it is involved in the actions of abduction
and medial rotation of the thigh at the hip-joint.
We shall now examine the location and function of the three frequently overlooked, but highly
active muscles that complete the main muscle of the region of the hip.

Piriformis
Location
Another significant muscle of the region of the hips is the piriformis which sits atop, and serves
to protect the vital sciatic nerve. The sciatic nerve stretches from the dorsal surface of the pelvis, and
was it not for the piriformis, would be exposed to a wide variety of potentially crippling injury risks.
It should be noted however that a small portion of the sciatic nerve remains exposed. This is due to
the fact that the muscles of the region serve to function in the actions of flexion and extension of the
hip.

The above-point would be most noteworthy for those athletes who have chosen to take steroids.
If the steroids are taken by injection in the hip the athlete is in danger of penetrating the sciatic nerve
with the needle. If the sciatic nerve is penetrated, it then becomes deadened with the result being that
the athlete runs a high-risk of becoming paralyzed as ruination of the sciatic nerve destroys the ability
to contract the muscles of the legs.

Function
The piriformis muscle is involved in the actions of outward rotation of the thigh at the hip- joint
and abduction of the thigh during hip-joint flexion. The piriformis also serves to stabilize the hip by
maintaining the position of the head of the femur.

Obturator Internus
Location
Originates on the pelvic surface of the obturator foreman on the pelvis and inserts on the medial
surface of the greater trochanter on the head of the femur.

Function
The obturator internus is involved in the action of lateral rotation of the thigh in the extended
position, and medial rotation of the thigh in the flexed position. It also acts as a stabilizer for the hipjoint.

Quadratus Femoris
Location
This compact flat muscle rests beneath the obturator internus and takes its place of origin on the
ischial tuberosity and inserts into the femur.

Function
The quadratus femoris functions to laterally rotate the thigh.

Front Squat

Front Squat

For those people who have always considered the
front squat as a poor man’s version of “real squatting”
they may have been shortchanging themselves in their leg
development. The front squat is an often-overlooked exercise
and one which has proven to be an excellent
movement for the activation of the muscles of the anterior
thigh (the quadriceps). Particular emphasis is exerted
upon the lower anterior region (specifically the vastus
medialis), which is more highly-accentuated than is the
case with the performance of the conventional squats.

Considerations for Line of Gravity
The reason for accentuated emphasis of the lower region
of the anterior thigh is that the weight-in-front-ofthe-
body position associated with the front squat exercise
alters the position of the force vectors. The line-of-gravity
is now aligned with the area of the knee- joint as opposed
to being directed through the hip-joint when the weight is
held behind the body as seen in conventional squatting
applications. While the front squat exercise activates the
quadriceps, it also incorporates the involvement of the
hamstrings, and the gluteals. The front squat movement
application allows for a more easily-facilitated range- ofmotion
during the actions of flexion and extension of the
hip-joint.

The Differences of Front Squat
There are a number of important differences in the
execution of the front squat that need to be addressed in
order to reduce the risk of injury and to ensure the effective
application of this highly-valuable exercise.

- Firstly, the main difference in the front squat and the
conventional squat is the position of the bar. The
front squat exercise sees the bar held in front of the
body high up on the chest (clavicle height) and secured
in a folded arms or cross grip application. The
elbows must be held high at all times in order to provide
for the secure placement of the bar. If the elbows
are allowed to drop down the bar-will slip
downward which forces a thrusting forward of the
body which results in a lowering of the head which
could set the trainee up for injury to the lower back.
The head should be held erect with the chin tilted
upward. The back is held in a rigid and flat posture
throughout the movement application;

- Secondly, there exists an opportunity to employ a
slightly wider stance in as there is an increased range of-
motion associated with the front squat movement.
The wider stance allows for a slightly different emphasis
to be applied to the muscles;

- Thirdly, Due to the fact that there is a more readilyfacilitated
action of hip flexion with the front squat
movement, the trainee will have to concentrate fully
on avoiding the natural tendency of lowering the
weight too quickly. If the trainee descends too fast
there is a natural resultant of bouncing into the completion
of the eccentric contraction phase of the
movement. “Bouncing” – as outlined in the conventional
squat exercise- can cause serious injuries to the
knees;

- Finally, there is also a natural urge experienced by the
lifter to drop the head during the initiation of the
concentric contraction phase of the movement.
Dropping the head encourages a rounding of the back
resultant effect which places the lower lumbar region
in serious jeopardy.

It should be remembered that while front squats can
alleviate many of the dangers associated with conventional
squats, they too can provide serious injury risks. The
weight-resistance trainee would need to pay strict attention
to the rudiments of proper movement methodology
in order to provide the safe, efficient utilization of this
highly-valuable, but -at the same time- risky exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory stance for the exercise
by establishing a slightly-wider-than- shoulderwidth
stance with the feet pointed slightly outward.
- Cradle a bar across the front of the chest with the
arms folded over the bar in a criss-cross position. The
bar should be resting across the area of the anterior deltoids.
- Initiate the eccentric contraction phase of the exercise by
slowly lowering the body downward utilizing hip and knee-joint flexion.
You will want to remember to maintain the desired headerect
position throughout the descent.
- Maintaining full contact with the floor with the entire area of the
feet (not just the toes) slowly lower the weight to the desired
eccentric phase finish-position with the thighs placed in a position
that is parallel to the floor.
- You will want to pause for a full count at the completion
of the eccentric contraction phase in effort to avoid the
tendency of bouncing into the subsequent concentric contraction phase of the
movement.
- Slowly begin the concentric contraction phase by utilizing knee and hip-joint extension to rise
upward.
- You will want to raise up slowly to the fully-extended finish position

Keys to the Lift
- Utilize the correct stance and posture throughout the entire movement application in both the
eccentric and concentric phases of the exercise.
- Maintain the desired flat-back position with the head held erect.
- Be careful to maintain the desired flat-foot position throughout the entire execution of the
movement in both the eccentric and concentric phases of the movement application.
- You will want to concentrate fully in effort to avoid the natural urge to bounce out of the eccentric
contraction phase finish position in effort to add impetus to the subsequent concentric contraction
phase of the exercise.