Glute Max Strengthening For Unstable Hips

This is a quick video that looks at a simple exercise you can use to improve the strength of glute maximus if you have unstable hips creating back pain or even hip pain itself. It can be very difficult trying to improve the strength of the glutes when there is tremendous compensation present causing trigger points with piriformis or other hip muscles like the TFL "stealing" the work from the weakened glutes. This particular exercise is a regression of other more effective glute strengthening exercises and allows the person to gain more control over their hip with hip flexion and hip extension. I use this exercise a lot with people suffering SIJ pain or piriformis syndrome where the typical glute exercises are too hard to do.
You can read more about both of these problems in the articles below that provide a stack of additional information about how to put a plan together using this exercise.
Exercise strategies to correct SIJ back pain
Piriformis Syndrome exercises to get rid of the pain the butt
The glutes are without doubt one of the laziest muscles in the body and it can be really difficult trying to improve their strength and function. It is also important to understand the different roles they play. The gluteus medius on the stance leg is also of great importance.
The Gluteus Medius is a hip extensor, abductor, and external rotator while it also stabilizes the pelvis in the frontal plane. There is three distinct heads of the gluteus medius muscle that perform a unique role as the body moves:
1.The posterior fibres - These fibres contract at early stance phase to lock the ball into the hip socket. The posterior fibres therefore essentially perform a stabilising or compressing function for the hip joint.
2. The middle/anterior fibres - These run in a vertical direction, help to initiate hip abduction, this is where the clam comes in which is then completed by a hip flexor muscle known as the TFL. The glutes work in tandem with TFL in stabilising the pelvis on the femur, to prevent the other side dropping down.
3. The anterior fibres - These allow the femur to internally rotate in relation to the hip joint at mid-to-end stance phase. This is essential for pelvic rotation, so that the opposite side leg can swing forward during gait. The anterior fibres perform this role with TFL.
You can read more about the glutes and different exercises I use in the articles below

How to strengthen the glutes
Understanding Anterior Pelvic Tilt and its relationship to hip stability
How useful is the clamshell exercise for the glutes?
Top 10 hip mobility exercises
How to correct lateral pelvic tilt

And if you currently suffer with back pain make sure you grab a copy of our special report below

And for piriformis syndrome here is the link to the special report for this injury

[Noregretspt]

I have used this exercise successfully a lot in recent times with some complex cases that were not responding to other exercises. A great way to regress a program and allow the body time to adjust before moving to the more difficult exercises with less risk.

[marrusic]

Can the glute medius strain for overcompensating for weak max?