On the posterior aspect of the pelvis is the gluteal region. This area contains the following major muscles: gluteus maximus, medius and minimus. The gluteus maximus is thick and fleshy with a quadrangular shape and is the largest and most superficial of the three. This group is critically important in dynamic movements as well as upright stability.
The gluteal muscles keep the spine in a neutral position and protect the lower back during movement. Their main action is to extend the hip and externally rotate the thigh. The glutes are the primary powerful muscles evolved in rapid movement working in conjunction with semitendinosus and semimembranosus of the hamstrings.
To isolate when training, on the Pendulum Reverse Glute-Ham, in the supine position, keep the knees at 90 degrees during each repetition. This prevents the hamstrings from contributing significantly to hip extension helping to optimize development of the gluteal region.
Keeping the Knees at 90 degrees During the Entire Movement
Pendulum Reverse Glute-Ham
