Butt Trilogy

So we are finally on the most famous of the three glut (pron. gloot) muscles, the Gluteus Maximus. In Pilates, we call the Gluteus Maximus an "on-off"muscle because it doesn't need to be used all the time. Meaning, the GM is not essential for stabilization like the psoas muscle or even the Gluteus Medius. We can stabilize our spine and pelvis without squeezing our butts. Butt squeezing might be a way of toning the muscle but it is not the way one should live life.

The Gluteus Maximus is used when we get up from a sitting position, climb stairs or simply extend the leg in front of us. It is the largest and most superficial of the three gluteal muscles, meaning it is furthest from the spine (so not a part of the "core") but it still important to keep it strong.

When the Gluteus Medius gets weak, it can often affect the piriformis and the TFL, and press on the sciatic nerve. When the Gluteus Maximus gets weak, it too can affect the piriformis, causing it to work overtime and press on the sciatic nerve.

When the GM gets too tight, it can affect the deep rotator muscles underneath it, called "The Deep Six." The Deep Six muscles, which include the piriformis, rotate the legs and stabilize the pelvis and leg. It is important to stretch and massage the GM so that all the rotator muscles that lie underneath the GM can work effectively.

Remember I mentioned the psoas earlier? That's the muscle we need to lift the leg. If that muscle is tight then we can't do the exercises we need to do to strengthen the GM, like climb stairs or run with correct form. This often causes the hamstrings to do the work instead of the GM, causing tight hamstrings that can pull on the pelvis and lower back.

So stretch those psoas muscles (also known as hip flexors)! Stretch those piriformis muscles! Climb some stairs and then stretch your hamstrings and piriformis muscles again!