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This week I want to talk about not only the biggest muscle in the body, but the most important one.

Gluteus maximus is very important as the main hip extensor muscle. Hip extension is required by walking, running, jumping – any movement that propels the body forward.

Without the gluteus maximus, the human body would not be able to run, jump or climb stairs efficiently. However, many exercise programs are not designed to directly address the gluteus maximus. Often, this key muscle is only tested as part of a broader movement pattern.

When I think of hip extension as a primary biomechanical movement, I imagine floor-based hip raising. This exercise involves a person lying on their back with their knees bent and their feet flat on the floor. From this position, the exerciser lifts the hips off the floor until they are parallel to the thighs. It’s a simple, yet effective movement that’s almost gone, except in group exercise and rehabilitation formats.

There’s a good reason why the isolated hip extension has gone by the wayside – it’s irrelevant in everyday life activities. There are almost no situations where a person will find themselves lying down while extending their hips.

Therefore, today’s exercise programs include hip extension as part of a larger movement. Lunges, stair climbers, and squats are just a few exercises that come to mind. In these movements, hip extension occurs along with knee extension – which makes more sense than hip adduction, biomechanically speaking.

However, there are some biomechanically sound ways to challenge the gluteus maximus a little more effectively. Shortening the movement pattern to focus on hip extension is a technique I like to use.

Using the lunge example, bend both the knees and hips at 90 degrees and then come back up and down a few inches to reach the lowest position. Applying the force in a fully flexed position, the gluteus maximus is very active and directly targeted.

This week’s workout offers another great way to target the glutes maximus, along with several other muscle groups. Medicine ball squat raises challenge the entire body and shoulders in one compound movement.

[Video not showing up above? Click here to watch » arkansasonline.com/1128squat/]

1. Choose a medium weight medicine ball. Stand facing the exercise bench behind you.

2. Hold the medicine ball with your hands flat on the floor. From there, sit down on a bench. As you do this, lift the medicine ball up with your hands.

3. When you catch the ball, your butt should touch the chair at the same time as your hands are parallel to the floor.

4. Reverse and stand back as you allow your arms to drop down.

5. Continue this pattern for 12 repetitions, and do two sets.

This exercise is suitable for athletes of all levels, and is easy to perform.

To get a more direct work on the gluteus maximus, try to squat in the lowest position and only stop halfway. This creates a serious burning sensation in the glutaals and quadriceps, but is completely safe and an amazing difference. Enjoy!

Matt Parrott, director of business development and public health solutions for Quest Diagnostics, started this column 20 years ago in Little Rock. He has a PhD in Education (Sports Studies), a Masters in Kinesiology and is certified by the American College of Sports Medicine.

vballtop@aol.com

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