The REAL reason your glutes won't fire

DOES GLUTE ACTIVATION WORK?

I want to talk to you about the real reason your glutes won't fire.

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If you have been to physical therapy (or just a fitness enthusiast) and you ever hurt your low back hip...almost universally your going to have people tell you that your glutes don't work.

They're going to say "your glutes don't work and you need to turn your glutes on."

The claim is that this will basically fix everything. Unfortunately, a lot of times people report that doesn't help.

The real reason that your glutes won't fire is NOT just that they forgot how to work, but also that they are positionally inhibited. This means they are in a bad position and just mechanically can't do their job.

The Dreaded A.P.T

Most people are living in anterior pelvic tilt (APT) because their rectus femoris, iliacus, psoas and quadratuus lumborum (QL) are all pulling them into APT.

To see what I mean...if you try to arch your back and stick your butt out and then try to squeeze your butt, you will find it difficult. By contrast, get your pelvis to a neutral position, by tucking your tail, and then try to squeeze your butt. Easier?

I'm going to guarantee that when you are a neutral pelvic position and try to squeeze your butt, it's a whole hell of a lot easier than when you're in an anterior pelvic tilt and try to clench your butt.

Another Test of Positional Inhibition

The second test to prove to your anterior chain / hip flexor muscles are the reason your glutes won't fire is the "wall quad stretch with glute contraction."

Go into a quad stretch by putting your shin flush against the wall in a lunge position and try to squeeze your glutes (see video for demonstration.)

Can't do it easily? YOU'VE GOT INSUFFICIENT QUAD FLEXIBILITY! WOOHOO!

If you get excruciating tightness and tension right when you try this, it is telling you that that that muscle is too tight. You should be able to get into that position squeeze your butt as hard as possible it shouldn't be a problem.

The Take-Home Message

So if you're doing glute bridges and clam-shells till the cows come up and NOT stretching your hip flexors and quads - you are missing 1/2 of the equation.

Make sure that you have a complete mobility program if you are dealing with back pain or are rehabbing an injury.

TO BE CLEAR: I don't have anything against glue exercises I think they're actually very great and I include them in some of my programs. They were very important in me fixing my lower back and hip pain a couple years ago, but they are just one piece of a systematic rehabilitation plan.

If you're looking for a step-by-step plan for low back pain, check out "The Athletes Back in our online store. For more 30 & 45-day programs – check out our full online curriculum.