Gluteal Amnesia
Last blog we went over the different components that should make up a good injury preventative, performance enhancing warm-up, including activations. Specifically, one of the activations that was suggested was the Glute bridge. The Glute bridge is a fantastic exercise that most of us could benefit from but ONLY if it’s done properly.
Gluteal amnesia is a term used to describe what happens when your glutes get inhibited or stop working optimally. I don’t think your glutes “forgot anything”, like the name Gluteal Amnesia implies, but there’s typically a positional change in the body that throws the body out of balance. Our bodies, fortunately, have an amazing resilience to keep moving forward, no matter what we throw at it. The problem is that when our glutes aren’t firing on all cylinders, your hamstrings and lower back start to pick up the slack and your butt can start to look like it fell off a cliff (actual statement from a client). This can lead to some problems, including hip, lower back, and knee pain to name a few. Your glutes should be the most powerful hip extensor in the body. Want to get more out of your glutes?
1. Mind-Muscle Connection – when muscles aren’t working optimally you need to really focus on the muscles doing the work. Some muscles just work, like our biceps for example. You flex it and most everyone can feel it. Your lats and glutes often create more difficulty. Doing a glute bridge for example, as you bridge up, tap your glutes, and try to feel them squeeze. Hold it at the top and really focus on trying to feel them. Some cues that really seem to work with clients include: “imagine trying to crack a walnut,” “tilt your pelvis back and squeeze your glutes,” and “without actually moving your feet, imagine pushing your heels away from your body.”
2. Create a Connection with your Heels – In addition to the glute bridge, there are several exercises you can incorporate but generally when we’re trying to get your glutes working better, think about pressing through your heels. On some exercises, even lifting your toes up to help reinforce this can help.
3. Hip Alignment – when we sit for long periods of time, our hip flexors and quads can tighten up, pulling our pelvis forward and inhibiting your glutes. If despite the cues suggested above you’re still not feeling your glutes, Try performing the couch stretch in between sets and try to squeeze the glute on the side you’re stretching.
4. High Frequency Training – think of all the hours you sit in the day. We need to counter this position with frequent glute training. If you have a hard time feeling your glutes working, you should start activating them everyday. It takes time, but your body will thank you for it.
If your goals are esthetic or performance based, your glutes are an extremely important muscle group and will always be behind you. We are fanatical about helping you reach your goals. Find out more with our FREE No Sweat Intro. Give the professionals at Performance Institute a call at 604.291.9941 or email us at info@pitraining.ca or learn more at www.pitraining.ca
