Please Work Your Glutes


I had the wonderful experience of flying to LA last week. In the airport I’m always looking at peoples bodies. I can’t help it. I look at everyone as if they were an athlete or a client. The one thing I notice over and over again is that practically no one has glutes any more. World-renowned low back expert Stuart McGill coined the term gluteal amnesia a few years ago. I don’t think it’s amnesia, I think the real term is gluteal abduction.  It looks like a group of butt rustlers swept down and stole everyone’s ass.

Sir Mixalot said it best in his landmark musical work Baby Got Back. “I like big butts and I can not lie”. In truth, any glutes would be great. I can’t tell you how many pants pockets I see hanging where someone’s rear end was supposed to be. It’s sad, not only from an aesthetic standpoint but, from a physical standpoint. The absence of what should be the largest muscle in the body means that you are on your way to a bad back.  It also means you are not much to look at. Those gluteless wonders will always bend from the waist and flex the spine. The loss of glute strength, glute size and consequent hip mobility is in my mind the leading cause of low back pain.

To quote Sir Mixalot again, “you can do side bends or situps but please don’t lose that butt”.  Please, add some bodyweight squats to your routine if you go to the gym. Squat deep. Place a milk crate on the floor and sit back to it. Measure the quality of your workout by how sore you can make your rear end. Your back will thank you.

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8 Responses to “Please Work Your Glutes”

  1. Amen.

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  3. I always tell my clients when I go to the P-Better seminar every year everyone has an ass- it’s great 🙂

  4. mboyle1959 Says:

    That is awesome. Congrats.

  5. I’ve been working with a fantastic trainer in Seattle and we started Training Day 1 (after assessments, etc.) with goblet squats. 5 months later I’ve lost 30 pounds of fat and gained lots of lean muscle mass. I’ve been doing ATG squats for quite some time. I’ve gone from fat, flabby rear view to “you look fantastic in your jeans” in pretty short order. Love it!

  6. Mike, I get your point – a very good one.

    But, no doubt you also saw an unhealthy share of “big butts” that would drive Sir Mixalot to an early orgasmic death….

  7. Ed McVeigh NSCA-CPT, ISSB Says:

    Hi Mike: You are absolutly right! As part of a high School Sports medicine team I see many athleats with low back problems and poor squating technique.
    If I learned one thing in this field it is to focus on glute ham work in all my athleats to improve performance.

    Regards,
    Ed McVeigh BA, ACSM, NSCA-CPT, ISBS, EMT

  8. “It looks like a group of butt rustlers swept down and stole everyone’s ass.”

    lol. Mike, this is hilarious!

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