Whenever I see “fitspo” pictures on Tumblr and Instagram, a lot of them consist of pictures of butts with captions that indicate that the perfect & “sexy” ass is attainable by working out. While this might be sound in theory, it isn’t necessarily valid relative to our dysfunctional environment. What people don’t realize is that a culture that revolves around sitting leads to muscular imbalances that directly affect your workouts by comprising your goals (like working on a “sexy” butt). But more importantly, these dysfunctions impair athletic performance consequently leading to injury. When you are constantly sitting, this shortens your hip flexors, which leads to reciprocal inhibition of your gluteal muscles. In layman’s terms, your butt stops working. When your body is stuck in an anterior pelvic tilt with a lordosis type curvature, your posterior leg muscles (especially your gluteus maximus) lengthen and deactivate, which makes muscles such as your quadriceps (especially your rectus femoris) shorten to work harder to bear the brunt of the tension during your squat (rather than your gluteus maximus). This is a key concept not only for those who are solely concerned with the aesthetics of their rear end, but more importantly, for those concerned with exercising and adapting efficiently to the environment around them. Overly active quadriceps are directly linked to injury, knee pain and back pain (which are very common in our culture). Moreover, your gluteus maximus is one of the most powerful muscles in your body, so it is clearly going to help your biomechanics if you are able to recruit this musculature in your movements.
When I have people do squats, I have them pay attention to where they are feeling the activation (whether it’s their quads or their glutes). If they feel more activation in their quadriceps, I will have them roll their quadriceps on a pvc pipe (preferably) or a foam roller before focusing on the mechanics of their squat. They complain about it because they don’t think rolling out the front leg muscles will help them work on their gluteal musculature but that’s when I have to explain the science to them. When you engage in myofascial release, it stimulates your golgi tendon organs, which inhibits the excitation of the quadriceps (otherwise known as autogenic inhibition). This can help in enabling your glutes to activate during your squat (among other exercises), rather than solely relying on your overactive quadriceps.
I know I’ve worked my gluteus maximus muscles (rather than my gluteus medius or minimus) when it is the most painful thing in the world to sit down. I swear after working my gluteus maximus muscles, every time I take a piss I wish I was a man so I wouldn’t have to sit down. However, I am glad that I am finally able to recruit and emphasize my gluteus maximus muscles when exercising because it makes me more efficient and less prone to injury. While I understand a lot of people are solely interested in fitness from an aesthetic perspective, I’m more into working out to make myself more adaptable and efficient relative to my environment, and once I started engaging my gluteus maximus musculature (along with my transverse abdominis), I feel more explosive in my movements and have been less prone to lower back pain (which to me is personally more important than looking “sexy”). 🙂