Pelvic Mechanics and Glute Activation

Before performing any movement whether that would be a golf swing, throwing a punch in boxing, a 150kg back squat or even something as simple as going for a run/walk, we must make sure you know how align yourself in the best way possible to be able to get the most out of the movement, starting with the pelvis and importance of glute activation. When the pelvis is in neutral for you, you are able to properly activate the glutes.

UNDERSTANDING THE PELVIS:
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• Learning about how to properly position the pelvis can have a dramatic effect on your postural health. It also helps with muscle imbalances and decreasing the risk of injury.

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• ​​A neutral pelvis has a slightly anterior tilt, there should be a slight activation of glutes and lower abs. Only small percentage of the population have a neutral pelvis, 9% of males and 18% of females. 

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• Anterior pelvic tilt and when the pelvis rolls forward and down excessively. A study showed 85% of males and 75% of females have an anterior pelvic tilt. The reason why these percentages are so high is because when we sit the pelvis is place in this position, a large number of people sit for long periods at work and live sedentary lifestyles. Complications of anterior pelvic tilt include weak muscles such as hamstrings, glutes, lower abdominals and hip flexors. This pelvis position makes it difficult to activate and strengthen the glutes. 

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• Posterior pelvic tilt is when the pelvis rolls back and up. Roughly 6-7% of males and females present with this pelvic position. This position creates higher chance for more painful low back pain compared to anterior pelvic tilt. Complications of posterior pelvic tilt include tight abdominals and hamstrings and weak lower back muscles and hip flexors.

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• Before beginning a rehab or resistance training program, you must be able to understand pelvis positioning. You should be able to perform basic functional movements while holding a neutral pelvis such as squat, hip hinge, lunge, glute bridge and plank.

HOW TO FIND YOUR PELVIC NEUTRAL POSITION FOR MAXIMUM GLUTE ACTIVATION:
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• Everyone’s pelvic neutral is going to be slightly different.

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• ​​​Squeeze your glutes as hard as you can see if there was a shift, if so, you were not in a neutral position. 

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• Begin standing nice and tall with hands on hips. Relax the glutes and core and allow the pelvis to rock forward into an anterior pelvic tilt without bending the knees. Now engage the glutes and lower abdominals to roll the pelvis back and up without bending forward. Perform this another 4-6 times and find what feels like midway between those two movements, that is your pelvic neutral.

WHAT ARE THE ‘GLUTES’?

• Gluteal muscles refer to the muscles in your buttock.

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• The glutes are made up of three major muscles;
  • gluteus maximus (The main muscle of the buttock)
  • gluteus medius (Upper part of the glutes)
  • gluteus minimus (Smaller and deeper muscle)

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• Function of the glutes is to extend, abduct, externally rotate, internally rotate the hip joint.​  

CAUSES OF WEAK GLUTES?

• For many individuals, their glutes are underactive or not functioning to their optimum. 

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• There are many reasons why this may be the case, one of the main causes is many of us are living increasingly sedentary lifestyles. 

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• Many jobs involve long periods of sitting or after a long day of work we go home and sit on the couch, this means the glutes are not being activated.

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• Most people compensate with other muscles around the hip and lower back which can cause discomfort in these areas.

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• In many cases regardless of regular exercise you may have weak glutes which means they need to be activated by performing isolated glute exercises.

WHY IS GLUTE ACTIVATION AND STRENGTH SO IMPORTANT?

• Learning to activate your glutes helps you to strengthen and build them.

• Glutes can have an impact on overall body strength.
• Support your core and improve stability of pelvis and spine.
• They help perform a range of exercises and compound movements.
• Under active glutes can contribute to a variety of health issues including:
  • Poor posture.
  • Low back pain.
  • Balance problems.
  • Decreased flexibility.
  • Muscle pain.
  • Increase the chance of injury.
    

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​GLUTE ACTIVATION EXERCISES:

• Bird-dog/Quadruped
• Clamshells
• Glute bridge
• Donkey kick
• Crab walks

GLUTE STRENGTH EXERCISES:

• Hip thrust
• Squats
• Lunges
• Leg press machine
• Step-ups
• Single leg squats

There is not one exercise that will build your glutes. You will need to perform a variety of glute exercises that target different parts of the glutes. You must include this new awareness of glute activation and pelvic position. Activation of glutes and core will ensure an increase in strength and decrease risk of injury when performing strengthening exercises.

Written by Joshua Hallinan,
Chiropractor
Health Associates
Working Tuesday and Thursday

​References

Mitchell B, Colson E, Chandramohan T Lumbopelvic mechanics British Journal of Sports Medicine 2003;37:279-280.

Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire Electrodes
David M. Selkowitz, George J. Beneck, and Christopher M. Powers
Journal of Orthopaedic & Sports Physical Therapy 2013 43:2, 54-64 

Reiman, Michael P., Lori A. Bolgla, and Janice K. Loudon. "A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises." Physiotherapy theory and practice 28.4 (2012): 257-268.

Cambridge, Edward DJ, et al. "Progressive hip rehabilitation: the effects of resistance band placement on gluteal activation during two common exercises." Clinical Biomechanics 27.7 (2012): 719-724.

Boren, Kristen, et al. "Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises." International journal of sports physical therapy 6.3 (2011): 206.

Herrington, Lee. "Assessment of the degree of pelvic tilt within a normal asymptomatic population." Manual therapy 16.6 (2011): 646-648.

Image 2 - http://www.ultimaterob.com/2013/05/30/glute-strength-and-activation/
Image 3 - https://moveu.com/blog/build-glute-strength/

Chiropractor
Bachelor of Chiropractic Science
Masters in Chiropractic
Joshua is a very focused, dedicated and committed practitioner. Joshua is committed to health and has achieved significant personal success in sport and through adopting a healthy lifestyle. 

Joshua is very ambitious and he is always setting himself personal targets to improve and be the best practitioner he can be. You know when you see Joshua that you are in the hands of someone who continually strives to be ahead in his profession and will bring that knowledge and skill to all of his patients. 
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Joshua has a special interest in sports injuries, musculoskeletal complaints and headaches. He enjoys helping relieve pain and alignments and supporting his patients to live optimally. Josh has a great friendly and enthusiastic personality. His relaxing and down to earth approach leaves you feeling comfortable and confident in his treatment and recommendations. 

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