Working the Glutes in 3D

A common limiting factor in program design for both rehabilitation and performance programs is working on isolated movement patterns.  Initially there is often a need to focus on working hip extension or shoulder external rotation, for example, but once strength has improved and the movement pattern is improving, you really need to start thinking in 3D.  I talked about this concept in a past Inner Circle webinar on how we need to look at alignment in three dimensions, but this also is important for muscle function.

Gluteus maximusUsing the glutes as an example, we all know that the glutes do more than extend your hips.  I’m not just talking about the gluteus medius and minimis, but also the gluteus maximus.  If you look anatomically at the glute max, you can see the fiber orientation is ideal to provide hip extension, external rotation, and abduction.  That is the glute max’s function in 3D.  Once you groove your correct movement patterns, progress to exercises that incorporate two dimensions and then finally all three dimensions at once.  Photo from Wikipedia.

Here is a great example.  In this video, we are doing a single leg RDL.  The RDL alone works on hip extension.  By making it a single leg exercise, your body wants to drop at your hip, thus making you abduct.  Finally, to add the third dimension of external rotation, I have the person using a TRX Rip Trainer, which is essentially providing a unidirectional pull into internal rotation, and thus firing his hip external rotators:

 

Working the Glutes in 3D

 

Learn More About Functional Stability Training

If you want to optimize movement, you’ll want to check out Eric Cressey and I’s Functional Stability Training series.  We have modules on the core, lower body, upper body, and optimizing movement.  Essentially, you get a peek into how Eric and I integrate functional performance therapy and training to optimize movement and performance.