The Glute/Quad Connection, Why It Is Important For Structural Integrity

The Glute / Quad Connection, Why It's Important For Structural Integrity

Have you ever wondered why it is so important to have superior gluteus maximus development, besides the obvious ornamental appeal. The fact is, very few people realize just how important these powerful muscles really are. If it were not for these muscles, your ability to squat, jump, run, or even walk would be impossible. This article is aimed at bringing attention to the connection between your gluteus maximus and your quadriceps.

Knowledge on how these muscles interact, is crucial to your understanding of how you can apply the proper biomechanics to not only preserving your knees but getting the most out of all the exercises of the posterior chain. These include deadlifts, good mornings, and squats, which magnify the importance of these two muscle groups. Now let's find out a little bit of information about your glutes and quads.

Your gluteus maximus muscle is the largest and most superficial of the three gluteal muscles. Its development makes up a large portion of the shape and appearance of your buttocks. Its large size is one of the most characteristic features in humans, connected as it is with the power of maintaining erect posture in your trunk. Your quadriceps are the strongest and leanest muscles in your body. Extending these powerful muscles while performing squats would be impossible without the assistance of your glutes.

All four quadriceps are powerful extensors of the knee joint. They are crucial in walking, running, jumping, and particularly squatting. To know the value of these muscles we have to know some more information on their action, kinesiology, and anatomy. So, lets' start with your gluteus maximus. When the gluteus maximus takes its fixed point from the pelvis, it extends the femur and brings the bent thigh into a line with the body. Taking its fixed point from below it acts upon the pelvis supporting it and the trunk upon the head of the femur, this is especially obvious when you stand on one leg.

It's most powerful action in working in conjunction with your legs, is to cause your body to regain the erect position after squatting, by drawing the pelvis backward, being assisted in this action by your biceps femoris, semitendinosus, and adductor magnus. The gluteus maximus is a tensor of the fascia Lata, and by its connection with the iliotibial band, steadies the femur on the articular surfaces of the tibia during standing, when the extensor muscles are relaxed.

The lower part of your glutes also acts as an adductor and external rotator for your legs. These lower and larger portions of the muscle, together with the superficial fibers of the lower portion, end in a thick tendinous lamina, across your greater trochanter {hip bone} and is inserted into the iliotibial band of the fascia Lata. The deeper fibers of the lower portion of this muscle are inserted into the gluteal tuberosity between the vastus lateralis and adductor magnus.

Now that you know about their function, let me explain some important principles to apply when performing squats, deadlifts, or goodmornings.The first step to starting any of these exercises, is to make sure your spine is arched with your glutes protruding backwards. This immediately corrects your posture and places the work on your glutes and leg biceps. This will also take the pressure off your knees as you descend on the squat. By adhering to this form your trunk will be stabilized, and the control will shift from your glutes at the bottom of the squat, to your quads as you start the ascent.

Overview

Being aware of this glute quad connection, will enable you to perform these most effective compound movements not only safely, but with the most efficiency, which translates into a stronger structure with more muscle, and definition. By integrating these biomechanics, will prove to add to your mobility, and heighten your own awareness of balance, strength, and ward off the chances for structural degradation over time…

Remember, training safely through self-awareness is a critical part of staying injury free ! !