The good ol' glutes - no, they're not just for show! And despite the cushioned comfort our glutes provide as we sit at our desks each day, the gluteal muscles have a significant impact on our ability to run efficiently and resiliently.
WHAT ARE THE GLUTEAL MUSCLES?
The gluteal group is comprised of three distinct muscles: the gluteus medius, gluteus maximus, and gluteus minimus. Both the gluteus medius and gluteus minimus function to abduct (move away from the body) the hip and stabilize the pelvis, especially in the performance of movements with unilateral components (i.e. walking, running, single-leg stance).
The gluteus maximus primarily functions to extend the hip and decelerate the leg during the swing phase (period of time when your foot is not in contact with the ground).
All three muscles originate on the illium; however, the gluteus maximus inserts onto the ischial tuberosity whereas the gluteus medius and minimus insert onto the greater trochanter of the femur.
WHY ARE THE GLUTES IMPORTANT? WHAT IS THEIR ROLE IN RUNNING?
Though the actions involved in running primarily occur in the sagittal plane (forward-backward/anterior-posterior), ground and environmental forces (i.e. wind, terrain) alongside anatomical variances of the foot, knee, and hip may influence lateral (side-to-side) displacement of the body while in motion.
Specifically, deficits in gluteus medius and minimus strength are suggested to contribute to the early onset of running-related injuries such as patellofemoral syndrome, IT band syndrome, medial tibial stress syndrome, and general back pain due to pelvic and tibiofemoral instability in the frontal (lateral/side-to-side) plane.
It is important to consider the function of the gluteal muscles as a primary constituent of running kinematics as opposed to their individual roles in joint movement. Gluteus medius weakness is generally associated with a Trendelburg gait which can lead to an excessive hip-hike and medial hip excursion in running. Such an abnormality in gait pattern translates to reduced running speeds and greater predisposition to injury.
Further, improvements in gluteal strength have been correlated with increases in run cadence due to greater force productions of the hip extensors and abductors upon ground contact. As the foot strikes the ground and enters the swing phase, the glutes must contract forcefully to quickly decelerate the leg; the enhanced ability to decelerate and accelerate the leg between the stance and swing phases allows for faster leg turnover and run speed.
HOW CAN I STRENGTHEN MY GLUTES?
Below are a few of my favorite exercises to strengthen the glutes and get you on the road faster, stronger, and more resilient.
References
Flack, N., Nicholson, H., & Woodley, S. (2012). A review of the anatomy of the hip abductor muscles, gluteus medius, gluteus minimus, and tensor fascia lata. Clinical Anatomy, 25, 697-708.
Lieberman, D., Raichlen, D., Pontzer, H., Bramble, D., & Cutight-Smith, E. (2006). The human gluteus maximus and its role in running. The Journal of Experimental Biology, 209, 2143-2155.
Presswood, L., Cronin, J., Keogh, J., & Whatman, C. (2008). Gluteus medius: Applied anatomy, dysfunctions, assessment, and progressive strengthening. Strength and Conditioning Journal, 30(5), 41-53.
Wilson, J., Kernozek, T., Arndt, R., & Reznichek, D. (2011). Gluteal muscle activation during running in females with and without patellofemoral pain syndrome. Clinical Biomechanics, 26, 735-740.