Hip and Back

 There is a reason the gluteus muscle is the largest and strongest muscle of the human body — but most people cannot see the reason for it, and so ignore and even deliberately do not develop it — in favor of developing all the other, less critical muscles of the body — and that becomes the source of a lot of pain and problems even in the otherwise well-developed human physique. The major function and importance of the gluteus muscle is to bind the upper body to the lower body, and in that manner, provide maximum stability and support for all the movements taking place at the extremities that are obvious as “movements,” while the base (gluteus) seems immobile.

As such, the best exercise for the gluteus does not require or exhibit movement, but actually occurs when the gluteus is simply squeezed into a tighter contraction — without and regardless of visible movement. Such compression and activation, forces the engagement and subsequent blood flow, that becomes problematical when there is no contraction and relaxation (pumping effect) of the gluteus muscle resulting in the numbness or sciatica of people who do not activate their glues for prolonged periods.

It is like any other muscle of the body that has that capability — but is ignored, because it can be — in the modern sedentary life and activities. One back researcher noted that such back pain was unheard of among indigenous peoples — who always exhibited well-toned and usually contracted gluteus muscles — but then developed elaborate back exercises to remedy back pain in modern sedentary lives — rather than the much more obvious solution to contract the gluteus muscles — as is apparent in any athletic performance — but invariably overlooked, as the key functioning that makes the supreme effort most effective.

Instead, they will seek to develop all the muscles adjoining it — like the spinal erectors above and the hamstrings and quadriceps below it — but not the gluteus itself. It is always taken for granted, and assumed to be working as well as it can — even without deliberate attention paid to it. In fact, a lot of exercise machine design addresses the upper body and lower body exercises as though they were two separate universes — rather than an integral whole. The obvious example is the difference between the standing press and the bench press — because no upper to lower body tie-in is required in the latter. And then in the leg press, no upper body tie-in is necessary. And that is how the body is generally worked — as two different and unconnected spheres of power — the shoulder girdle, and the hip girdle — but seldom as one and the same thing, which natural movement is meant to be.

Some traditional and conventional movement disciplines don’t make such divisions, and their whole intent is integral movement — rather than the isolated movements favored by the makers of exercise equipment. The more, different, and unrelated movements, the more machines and gimmicks they can sell — rather than the simplicity of understanding the human body at its most basic and functional level. The best example of these are the dancers and yogis who are fond of saying that their bodies are their instrument. From there, gym equipment and apparatus can get more elaborate and costly. But as fitness and exercise afficionados have known forever, all one requires is the body itself — to get the best workout.

Knowing what to do is the lack. The hardest thing to see is the obvious. Most glute exercises are unsatisfactory because they are done lying on one’s stomach (pressuring the abdomen) — while moving the thigh bone rearward. The easiest way to contract the gluteus is to lie straight on one’s back and with very little visible movement, simply squeeze the gluteus muscles — and then alternately relax. The sciatic nerve comes out of the vertebra into the gluteus — so if that (blood) flow is not optimal, it would affect the entirety of the sciatic nerve running all the way down the leg resulting in the familiar numbness and pain. The nerves are not being stimulated and fed by that proper functioning.

The other position to perform the glute squeeze is lying on one’s side — and placing the upper hand on the lower glute for added range of movement — with that twist. The glute can only be maximally contracted when the body is in a straight line — and not as commonly practiced in a squat, deadlift, or any other hinged movement. That is the peculiarity of the glute contraction — that it is to provide stability and support for all the other movements of the body — which even squatting or deadlifting cannot do, or any other back and leg exercises commonly done for glute activation and development.

It is an important muscle in the body — but not for the reason most people think so — as some kind of a sexual magnet, but is the anchor of the entire body — to which all other movements and activities are ultimately based in. We ordinarily don’t think about it, and merely take it for granted that it will just be there — until one day they fall, and the shock absorber they thought would always be there, isn’t, and so they fracture their hips — with devastating consequences. Shock absorption, is one of the major attributes of muscles that provide an added layer of responsiveness and protection in a long and prosperous life. It’s not just decoration.