If you possess Sway Back Posture (rounding in the front of the shoulders and a posterior tilt in your pelvic position) the glut max and min will be under active. This is due to the overactivity in the rectus abdominis, hamstrings, and calves.
Flexibility before strength work
In an effort to recruit the weak gluts it’s important to take 1-3 minutes to stretch out the abdomen, hamstrings, glut med, piriformis, and hip flexors. This way they won’t fire and take over the strength work you should be delegating solely to those weak gluts.
Strength for the glut max / min
Begin by selecting a series of specific exercises to strengthen the gluts. Work on all 4’s, prone, supine, side lying or standing. I find that unilateral work helps you achieve balance in the body at a quicker rate. Begin with single leg glut work using your non-dominant side. Do one-minute, 1 full set, which is 8-12 reps. If possible, depending on the exercise you selected, do your next set with both gluts working. If the movement must be done unilaterally, then do twice as many reps on the non-dominant side.
- As you work on strengthening your gluts, work with your pelvis in either an anterior tilt (arched) or neutral (not arched or tucked).
- Plug your shoulders down your back, so that the lats are accessible. This will allow you to simultaneously build your shoulder and spine stability.
- Breathe. Inhale to prepare and exhale on the effort pulling your belly button in towards your spine and lifting in and up on your pelvic floor muscles (the muscles that stop your stream of pee) to contract your transverse abdominis (the deepest layer of your core) which protects your lower back.