How to Build Strong Glutes: the Missing Link
When you think of lower body glute focused exercises, what are the first ones that come to mind?
Hip Thrusts, Glute Bridges, Squats, Lunges, Deadlifts, etc. Some of my favorites of course ;)
But, what do a lot of these exercises have in common? They take place in the sagittal (moving forwards and backwards) plane. While mastering this plane of motion is key for building a base of strength, there are other movement types we want to consider too! Why? Although walking seems like a very forward and back motion, there is actually a TON of movement happening at the pelvis. More on that below ;) And this movement in particular, and being able to find it, is HUGE for unlocking and building strong glutes and moving better.
Mastering the Sagittal Plane
One of the first exercises I incorporate with a postpartum client to master the sagittal plane is breathing (yes, breathing!). We need to be able to control our pelvis front to back, which requires being able to find that stacked body position.
On exhalation we need to be able to get our lower ribs down without crunching down and dropping the chest. We also need to be able to inhale so the ribcage can expand. We also need to get the abdominals and hamstrings working to help us maintain this position. Say what?! Check out the 90/90 breathing exercise below.
From a muscle standpoint, the hamstrings and abdominals are primarily responsible for maintaining sagittal control of the pelvis, so we do a lot of hamstrings and abs to help master our position :)
Need help finding your proximal hamstrings? Check out this post.
Pressure Management
When we’re thinking about Diastasis Recti, Pelvic Organ Prolapse, leaking, and hernias, there is often a pressure management component, with a “leak” in the system. If we want to manage pressure in the body and breathe effectively we need to learn how to control the position of our pelvis so the diaphragm and the pelvic floor can work together. Both the diaphragm and pelvic floor are key players in our core system and ascend and descend like a piston. If we do not have control of our pelvis front to back and cannot find a stacked position, this will become more difficult, and make it harder to manage pressure.
When thinking about exercise selection, we can start with front to back movements like squats and lunges. Building a base of strength will then help us progress to other planes of motion without compensation (e.g. low back pain). Once we’ve mastered a good stacked body position here we can then work on maintaining and finding a good stacked position when going side to side (frontal plane) or when adding in rotation (transverse).
Three Planes of Motion: Transverse, Frontal, and Sagittal. A well balanced fitness program includes all three.
Sagittal Plane Movement Examples
Mastering the Frontal Plane (Side to Side)
Frontal plane refers to movements that require you to move side to side or require joint ABduction (away from midline) and ADduction (moving towards midline). Examples are lateral lunges, lateral step ups, lateral band walks, lateral raises, side shuffles, etc.
Is it SO important to understand how to shift side to side effectively with control. The pelvis moves side to side and hips can hike up and down. We need control with the abductors and adductors to help maintain a good position.
Sometimes this can be tricky because of our position, or muscles not wanting to do what they're supposed to :) Muscles can become shortened or over lengthened and have trouble overcoming the position of the joints they acting on. Mastering movement in the frontal place is KEY before progressing to the transverse plane, which requires finding more rotation in the pelvis.
Speaking of the pelvis…
The pelvis has the ability to move in many different ways, which is why it can be difficult to control and know how it’s positioned at one time. This can also explain why we may be experience nagging issues during exercise or just throughout our day.
The pelvis can move front to back, tip forward and back, tilt side to side, shift side to side, rotate clockwise and counter clockwise, and do many of these movements simultaneously. Wow! Amazing movement, but also great at compensation. After all, movement has to come from somewhere.
If we have a tight butt / clench a lot and cannot find length and movement in the pelvis in all the ways, we are never going to fully unlock the full potential of the glutes!
A pelvis visual
My favorite frontal plane exercises
I’ve also included some of my favorite frontal plane exercises, some variations you can find in my Postpartum Exercise Program, BUILD.
Wall Bridge Marches OR Glute Bridge Marches
Find a 90/90 position and breathe. From this position, shift weight onto one leg. You should feel the abdominals on the same side as the leg on the wall as you work to stabilize the pelvis. March the knee in, then switch sides, watching for the hip drop. Goal is to keep the pelvis stable as you switch.
2. Lateral Lunge variations
I love using a heavy band here to help facilitate the shift to the side. Watch the hip hike on the same side. Breathe in this position, then work towards reps. This would be a progression on the hip shift above.
Start with lower step and gradually increase height. Can also add a reach or cross knee press for abs/crossbody work.
The Transverse Plane (Rotation)
Remember how I said the pelvis moves A LOT! Well, the transverse plane is where we really see it :) Why is this important?
Walking and running require rotation and movement
Although running/walking is a forward motion, rotation is key to loading and propelling through every step.
At the pelvis, you need to be able to internally rotate to stay strong through mid-stance and you need external rotation to propel you forward (take off). In a lot of postpartum programs you’ll see external rotation (clamshells, lateral band walks), but it’s easy to forget about internal rotation. Internal rotation is HUGE and many of us don’t have access to this position. You cannot effectively use external rotation (take off) if you cannot internally rotate too (loading for take off). This ultimately makes it harder on your body to sustain impact and run/walk most efficiently.
Transverse Plane Motions of the Pelvis
Hip Shift
Internal and External Rotation
The transverse plane really builds on what we’ve learned through exercises in the sagittal and frontal planes. The pelvis can move in a rotational way (as noted above) with the iliums moving into internal rotation and external rotation. When we walk (gait) we have to be able to reciprocate this movement. Additionally, our pelvis can rotate side to side and our femurs can rotate in and out on our pelvis too.
Below are some of my favorite transverse plane lower body exercises. I would consider these the most advanced. As we move to single leg and create a shift back and forth we need stability and control.
BUILDing strong GLUTES: A recap
A big piece in building strong glutes and moving/walking more efficiently is effectively moving In all the ways. If our posterior pelvic floor is super tight (clenched booty) and we are unable to shift into the hip properly our body will develop some compensations to make that happen.
Hopefully this post gives you a few ideas on how to introduce new movements to your program and routine!
Need a few ideas? I offer 1:1 coaching (online and in person) and take the guess work out for you ;) You can also find my BUILD: 8 Week Postpartum Program here too.
xoxo,
Erica