by Dana Cavalea August 03, 2017


Some people want their glutes or butt to be bigger. Others want their butt to be smaller.
Either way- both need their glutes to be stronger. When the glutes are functioning properly, you will find yourself to have what I consider to be SUPERPOWERS!
What do I mean?
A better functioning glute will provide you with the following:
1. Reduction to No BACK PAIN.
2. Better Posture.
3. Better Usage and Activation of the Core
4. Elongated Gait and Overall Stride Efficiency
5. Lower Body Strength & Stability
6. Greater Endurance as as result of Stability & Efficiency
For many of the runners we work with, since they spend most of their time jogging and not going through a full range of motion, they are not engaging their glute as a hip extensor (or as the muscle that pulls the leg back), so this leads to compensations in the lower back or lumbar spine, along with shortened hip flexors.
When we work with our athletes, the first thing we do is address this lower body function and dysfunction.
Cleaning up a persons movement patterns and mechanics first, along with getting rid of any trigger points that may exist will then allow for a feeling of "grounded-ness" and lower body strength they have not felt before.
My question to you is, "Do your legs feel strong?"
Do you feel like you have "Drive or Strength" as you power up the steps? As you accelerate? As you lift up from the chair or couch?
If not, your glutes need to be worked.
The glute complex is the powerhouse of the lower body-- but it is often times shut down due to excessive sitting! Think about these muscles for a minute.
We spend most of our day sitting with 100+ lbs. on these things. They must have "Strength Potential" if they can handle that sort of load!
Check out the video on to see how you can engage your glutes more--- and gain a better understanding of their function.
Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

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