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Key Timestamp Links:
0:10 Intro/Overview
1:15 Workout Demo (How to Hit All 3 Glutes in One Exercise)
2:15 Gluteus Maximus Anatomy Applied
4:15 Gluteus Medius Anatomy Applied
7:16 Gluteus Minimus Anatomy Applied
10:29 Clarification Regarding "Isolation"
10:54 Two Important Form Tips!!
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Unlike the gluteus maximus, the other two glute muscles are not activated by extension of the leg at the hip. In fact, in order to really hit the gluteus medius and gluteus minimum, you need to both ABDUCT and EXTERNALLY ROTATE the leg - but most of the glute workouts you see out there will only do one of the three primary glute motions - either extension, or abduction, or external rotation. There’s a few out there that combine two… but with this exercise, you’ll do all three!
To understand the anatomy behind the exercise, let’s break it down into the three muscles:
Gluteus Maximus:
When the gluteus maximus contracts, it brings the femur backwards relative the hip, and brings the hip forward, and we call that motion extension of the leg at the hip - so when you’re doing that single leg squat you’re nailing gluteus maximus. However, it has two other motions. Since the origination point is more medial and posterior than the insertion point, it’s also going to pull that femur back and to the middle of your body, in what’s called lateral or external rotation of the leg. And then for it’s third motion, because the origin has fibers that are above the insertion point on the lateral side of your body, it’s also going to pull up on the femur from the side, which results in abduction of the leg.
Gluteus Medius:
The gluteus medius also originates on the ilium or hip bone, but more laterally. It inserts on a big knob on the head of the femur called the greater trochanter. So when it contracts, it’s going to laterally abduct the leg - and it’s actually the primary abductor. There is one more role that gluteus medius plays that very few people know of. Because its lateral fibers have origins are more medial and more anterior than their insertion points. So when they contract, they actually pull the femur internally, in what’s called internal or medial rotation of the leg.
Gluteus Minimus:
Finally, let’s check out the gluteus minimus. Like the other two, the gluteus minimus originates on the ilium, just a little farther down, and inserts on the same knob as gluteus medius - the greater trochanter of the femur, but more towards the front of it. Because of that, almost all the gluteus minimus origination fibers are more posterior than it’s origination point, so when it contracts it will externally rotate the leg, and because it also has fibers that are above the insertion point, it will also abduct the leg.The best way then to work gluteus minimus is through external rotation, and the best way to put power into external rotation of the leg is when you’re bent at the waist and at the knee.
Try this out on your next leg day, and it’ll leave your glutes burning so badly you won’t be able to sit for a week!!!🔥
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Credits: Anatomy animations are from the Complete Anatomy app
Disclaimer: Michael has not yet finished medical school, and is therefore not a licensed physician. The material and instructions in this video should not be taken as medical advice.