Origins and Insertions of the Glutes and how to activate them

Origins and Insertions of the Glutes and how to activate them

What are the origins and insertions of the glutes muscles?

Learning 50 muscles as part of the Level 3 A&P exam is no simple task, and the glutes make up THREE of these.

Not only do you need to know them for your exam, but this knowledge will massively improve your planning and coaching when working with clients

The glutes are notoriously underworked, underused and not activated in client sessions, so this blog will not only tell you the origin and insertion but also the action and three tips to activating the glutes effectively.

What muscles make up the Glutes?

The glutes are the muscles of the bum, the bit you sit on, the derriere, the backside … whatever you wanna call it.

There are three muscles that together make up “the glutes”:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus

What are the origins and insertions of the glutes:

Let’s explore the origin and insertion of each of the glute muscles, starting with the biggest

Gluteus Maximus:
Origin:  Iliac Crest, Sacrum, Coccyx
Insertion: Upper Femur and Iliotibial Tract
Muscle Action: Hip Extension, External Rotation of the Hip and Hip Abduction

Gluteus Medius:
Origin: Upper Lateral Surface of Ilium
Insertion: Lateral surface of Greater Trochanter
Muscle Action: Anterior Fibres: Hip Abduction and Internal Rotation. Posterior Fibres: Hip Extension and External Rotation

Gluteus Minimus:
Origin: Lateral Surface of Ilium
Insertion: Anterior surface of Greater Trochanter
Muscle Action: Hip Abduction, and Hip Internal Rotation

Learning all of the muscles can feel overwhelming and frustrating. Staring at a manual and learning from the smallest of images.

Here’s How Any Trainee Fitness Professional Can Remember Everything To Do With Muscles In As Little As 15-Minutes Every Day (Without Getting Overwhelmed Or Relying On Your Course Manual)

  •  Gives You The Confidence To Do Well On Any Muscle Question
  •  How To Learn EVERY Muscle You Need To Know For Your Exam
  •  Escape From The Worry And Stress About Muscle Questions And Failing Your A&P Exam
  •  Makes It Easy To Crush Your A&P Exam

https://revision.parallelcoaching.co.uk/muscle-memory-sprint

Muscle Memory Sprint

The importance of knowing about the Gluteus Maximus Muscle?

Let’s dive a little deeper into the biggest and most superficial muscles of the glutes.. .the gluteus maximus

Flashcard for the Gluteus Maximus, from the Parallel Coaching Muscle Memory Sprint

The Gluteus Maximus,

is key for all fitness professionals to know about this muscle, it is strong and powerful when activated effectively.

It plays a key role in pelvic alignment and core activation and stability, but its main role is to extend the hips.

Hip Extension is when you are standing straight or lying flat, hip extension also occurs when you kick your leg back behind you from the hip.

If you or your clients sit down a lot (and lets face it, most of us do) then this muscle gets lengthened and weaker/ inactive.

This means that it fails to activate when we want it to, which doesn’t only give us a flatter shaped bottom, but postural issues too.

Weak glutes usually relate to overactive hip flexors, which results in an anterior tilt of the pelvis.

You might know this as Hyperlordosis.

If your client has a pelvic anterior tilt, activating the gluteus maximus will help them move more efficiently, stand in better alignment, make their stomach “appear flatter”, reduce back pain and get more power through their stride.

It’s a no brainer –> everyone should be working their glutes and really being aware of muscle activation.

How to Activate the Glutes Using the Kettlebell Swing

If your client has weak, or inactive glutes then here an exercise to get the most out of the gluteus maximus and improve activation

Use the hip hinge kettlebell swing

The hip hinge is a specific technique used for the Kettlebell Swing, and when done correctly the Prime Mover is the GLUTEUS MAXIMUS. Which is a great way to strengthen and build the glutes, especially if they are weak.

This video shows the glutes in action during a Kettlebell Swing, using the hip hinge technique. You can see the origin and insertion being pulled apart during hip flexion (eccentric phase) and pulled together (concentric phase) during hip extension.

It is this large range of motion throughout hip extension that causes the glutes to be maximally activated.

If your client was doing a squat swing technique, instead of the hip hinge the prime mover moves to the Quadriceps. There would be less range of motion through hip flexion/extension. This means that your client won’t be activating the glutes maximally.

Find out more about conquering the Kettlebell Swing HERE

How to learn orgins and insertions?

Learning all of the muscles can feel overwhelming and frustrating. Staring at a manual and learning from the smallest of images.

Here’s How Any Trainee Fitness Professional Can Remember Everything To Do With Muscles In As Little As 15-Minutes Every Day (Without Getting Overwhelmed Or Relying On Your Course Manual)

  •  Gives You The Confidence To Do Well On Any Muscle Question
  •  How To Learn EVERY Muscle You Need To Know For Your Exam
  •  Escape From The Worry And Stress About Muscle Questions And Failing Your A&P Exam
  •  Makes It Easy To Crush Your A&P Exam

https://revision.parallelcoaching.co.uk/muscle-memory-sprint

Muscle Memory Sprint

Dedicated to More

Hayley “The Glutes ” Bergman

Parallel Coaching

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