gluteus medius

In surveys of what people find physically attractive in a partner, a shapely butt is often highly rated. Perhaps it’s no surprise, but if you want, there are even apps to help! So, are good-looking glutes all about sex appeal and filling out our clothing in a flattering fashion? While these concerns may be valid, it is also true that well-toned glutes have many other, profound, but less widely recognized attributes. 

This blog post takes a look at the bigger picture of glute function. You may be surprised to find out just how much your glutes can contribute to healthy posture and a pain-free body.  

Glorious glutes—not just a “nice to have”

Your glutes potentially form the largest muscle group and have the largest impact. Most of us realize at some point in our lives, perhaps due to overdone squats or steep hill climbing, that the glutes are major players in sports and exercise. But if we don’t need them for competitive sports or challenging hiking, is it still worth investing in them for better returns? Let’s take a look at the dividends.

Reduce stress on your lower back

Glutes have a crucial role in offloading stress from the lower back and sacroiliac joints. When the glutes are weak, the lower back muscles work harder to try and stabilize the pelvis and trunk, leading to overuse and pain. When the glutes are strong, along with the inner corset, they steady the pelvis and lower back. This reduces the risk of wear and tear to discs and bones, nerve pain, and muscle spasm in the area.

Vigorous and/or repetitive movement, without the gluteal strength and pelvic stability shown here, leaves the back and spine more vulnerable to damage. (Photographs by Eadweard Muybridge, 1872–​​1885)

Avoid sciatica and piriformis syndrome 

True sciatica occurs when there is pressure on the sciatic nerve, usually from a herniated disc or degenerative changes in the spinal joints. The symptoms may be numbness, tingling, burning and/or electrical shock-like pain. It usually extends from the buttock down the leg, and sometimes the foot, on one side. The Gokhale Method helps by restoring the anteverted position of the pelvis, and decompressing the lumbar spine where the sciatic nerve roots exit. We call the resulting natural alignment a J-spine.

Piriformis Syndrome is a condition characterized by pain, tingling, or numbness in the buttocks and often down the leg. It occurs when the piriformis muscle compresses or irritates the sciatic nerve. The sciatic nerve passes under (or, in some individuals, through) the piriformis muscle, and is particularly prone to overwork and disturb the sciatic nerve if its neighbor, gluteus medius, is not doing its duty. The Gokhale Method encourages healthy pelvic positioning and gluteal function to allow the sciatic nerve free passage through the area. 

The profile view (right) shows swayed, leaning back posture, which causes problematic tightening in the posterior chain muscles and compresses the lower spine, including its discs and nerves. 

Make your movement strong, flexible, and stable

Your glutes are the powerhouse muscles that propel you in climbing, squatting, running, jumping, and more. They also work to control those movements, and are key to maintaining your balance. But glutes are not just for vigorous exercise…

In walking, it is your glutes that enable you to correctly achieve forward motion, rather than relying overly on your psoas and quads, shuffling, or falling forward. Glute activation brings a natural smoothness and grace to walking that we call glidewalking. Glidewalking allows your front foot to meet the ground deliberately but lightly, which is gentle on your joints; it also stretches your psoas with every step. 

Long jumper Khaddi Sagnia of Sweden uses her glutes to power the run up and propel her amazing jumping…and also to glidewalk away.

Muscles support a healthy metabolism 

The muscular system plays an integral role in our body’s metabolism. Well-used muscles will be larger, helping to burn calories rather than store them. This can help to keep insulin levels low in the blood and can contribute to a healthy metabolism and weight range. 

Well-toned glutes contribute to a healthy muscular and metabolic system. Man at His Bath by Gustave Caillebotte, 1884.

The foremost antiaging strategy—beautiful buttocks!

Never mind face yoga, cosmetic lifts, or surgical implants. Rather than costly interventions that do nothing to stop you losing your balance, strength, and mobility, embrace the art and science of how to rejuvenate your body by learning to move as you are meant to. Healthy posture can greatly improve your body’s architecture, self-confidence, health span—and your appearance as a bonus!

 
As infants (left) we instinctively align ourselves well, making good use of our muscles. In our society, adopting poor postural habits as we go through life results in lack of healthy muscle tone, like “glute amnesia”—flat, wasted muscles that have forgotten how to work (right).

Best next action steps

We invite you to join us for a themed Free Online Workshop: Wake Up Your Glutes, They Snooze, You Lose, on Friday, September 6 at 12:30 pm PST, in which you will learn how to make every step a rep! A replay will be available over the weekend if you cannot join live. So sign up, and you will also receive a special offer.

This workshop launches our 21-day Strong Glutes, Strong Body Gokhale Fitness challenge, which will run from Sept 9–29, to help you continue to build strength and improve your posture.

Few of us, wheelchair users excepted, pass a day without climbing steps or stairs. Students often ask if posture has any bearing on how best to do this—and the answer is yes! Our approach to pain-free, healthy posture works precisely because it helps you with all your daily activities. This blog post is the first of several containing introductory tips for using steps and stairs. We will focus here on how to power yourself upward.

Steps and stairs—the benefits

If you are looking to maintain or improve your cardio fitness and lower body strength, climbing steps and stairs will check that box. For example, this could be opting for the stairs rather than the elevator at work.

Choosing to take the stairs over the elevator is an easy way to build movement breaks into your day. Pexels

Or, if you have a suitable baseline fitness, you can also use steps, stairs, or gym machines, to up the challenge in your training sessions.

Gokhale Method teacher Eric Fernandez being put through his paces on a step machine.

If you have mobility issues, perhaps due to joint injury, degeneration, or poor balance, using stairs could be something you need to take, literally, one small step at a time, and possibly with the help of a healthcare professional. However, once steps and stairs are appropriate for you, then, whether you are at the level of post-op rehab, or athletic training, the healthy postural form taught by the Gokhale Method® will make your efforts safer, encourage healing rather than damage, and make each step you take more efficient and powerful.

Safety first

Whatever your fitness and mobility level, first check that you can use steps and stairs safely:

• Use a handrail if that’s right for you 
• Ensure good lighting in the area
• Watch out for wet, slippery, or unsound surfaces such a torn carpet or loose tiles
• Watch out for untied shoelaces, trailing clothing, and other trip hazards 
• Wear well-fitting, non-slip shoes

Start with your stance

Angling your body forward slightly will be of immediate advantage. It will put your behind behind you, placing your glutes in a position of mechanical advantage where they can work optimally. The glutes are an important part of the posterior chain, that is, muscles in the back of the body, which need to play a prominent role in powering you forward. 

The body wants to angle forward in line with the back leg when walking up steps. ✅

Most people overly rely on pulling up their body weight with the anterior chain when they climb. This overuses the major hip flexor (psoas), and thigh muscles (quads). It is a pattern that usually arises because the pelvis is tucked, sending the “behind” underneath. With the pelvis tucked, the glutes are unavailable to contribute the forward propulsion that makes climbing easier.

Climbing steps with a tucked pelvis disadvantage the posterior chain muscles that do this job best.

Squeeze those glutes for both stability and lift

As you stand on one leg and prepare to step up, adopt your forward stance and contract the glutes of that standing leg strongly. Gluteus medius will stabilize your leg and pelvis and help maintain your balance, while gluteus maximus will propel you forward and up to the next step.

Knowing where your buttock muscles are situated can help you visualize them working: gluteus maximus (left) and, underneath it, gluteus medius (right). 

The gluteus maximus is the largest and most superficial of the buttock muscles, and pulls your leg back. When one leg is fixed on the ground, as during walking or climbing steps, its muscular contraction will propel the body forward. The gluteus medius is closer to the hip joint, higher, and further out to the side, where it helps in maintaining balance as well as adding momentum. 

Notice the glutes of the supporting leg actively contracting.

In addition to climbing stairs becoming easier, contracting your glutes has the additional advantage of giving you a more athletic appearance by toning and lifting your buttock muscles.

Work those calves and spare your knees

Lower down your posterior chain, your calves and feet are designed to do the job of propelling you upward. When the calf muscles of your standing leg contract, they lift your heel, driving your forefoot against the ground and your body up. Without the calves providing propulsion, too much heavy lifting will be relegated to your quads, which is likely to overload your knee joint. 

Most people are aware of their more visible calf muscle, gastrocnemius (in red); underneath it lies the deeper soleus (in green). They both contract to point the forefoot down, driving the heel and leg upward when the front of the foot is on the ground. Wikimedia

Using your calves will mean that your feet and ankle joints also get healthy work and movement. Often people climb stairs with their ankles fixed, having become accustomed to walking on flat urban surfaces—little wonder this joint becomes stiff, weak, and injury-prone. Climbing stairs with good postural form will lend your ankles much-needed mobility, and bring a welcome boost to the circulation in your lower limbs.  

This slo-mo video shows the calf muscles of the rear leg contracting during the step up.

If you are not sure if you are activating your glutes as well as you might, you can find instructions in my book, 8 Steps to a Pain-Free Back, or sign up for my Free Online Workshop, Wake up Your Glutes: They Snooze, You Lose, on January 12, 1:30 pm PT. 

If you would like more nuanced guidance on how to navigate steps and stairs, or on refining your glute squeeze, consider scheduling an Initial Consultation, online or in person, with a Gokhale Method teacher.

If you would like to find out more about how the Gokhale Method can help support you, sign up to join one of our upcoming FREE Online Workshops. . .

We assume in our culture that aging will necessarily be accompanied by a loss of height, increasingly stooped posture, loss of muscle strength, and a precarious inability to balance. But is this really the inevitable trajectory? Here we look at why this occurs and focus on how a healthy gait can help us maintain good balance throughout life, including into old age.

Walking sticks and poles help prevent falls but are poor compensation for loss 
of natural stability and balance from the feet and buttocks. Unsplash

Falls can have fatal consequences for the elderly, potentially resulting in broken bones and a cascade of problems that can ensue from hospitalization, injury, surgery, and immobility. Scientific data followed by the U.S. Department of Health and Human Services (HHS) has linked several known risk factors, attributing most falls to muscle weakness and problems with balance and gait. Conversely, elderly people who maintain their strength and ability to balance have been shown to mostly avoid trips, slips, and falls.

The importance of the glutes

When it comes to balance, there is good evidence to confirm that the role of the gluteal muscles (buttocks) is key. Research¹ has shown that having strong gluteal muscles and hip abductors differentiates non-fallers from fallers. These muscle groups include gluteus medius, a muscle that we pay a good deal of attention to in both our online Elements course and in-person Gokhale Method Foundations Course. 

 
The gluteus medius muscles form the
upper outer quadrants of the buttocks. Wikimedia

 
Healthily developed gluteus medius muscles are clearly visible 
in these Ubong tribesmen. (Borneo, Indonesia)

The attachments of gluteus medius high on the pelvis and wide at the hip joint position it to play an important role in steadying us when we walk. With a little coaching, it is easy to monitor its degree of engagement with the fingertips. This is also a good way of ensuring that other important muscles in the area are performing their function.

People who walk well use their back leg and glute strongly 
to propel themselves forward and maintain their balance.

Should I do glute exercises?

Well-targeted exercises are an effective intervention for jump-starting weak and sleepy glutes, and are therefore included in our courses. But your glutes would like around 5000 reps a day to maintain a good baseline tone—enough to drive most of us crazy. Fortunately, Nature has a saner solution—walking. Rather than dedicating a large percentage of your disposable time to doing exercises, if you walk well, squeezing your glutes, each step becomes a rep.  

Note the bean-shaped contours of this woman’s feet. (Odisha, India, 2017) 
She has strong, even inner and transverse arches 
giving the foot convexity rather than a collapsed shape.

Feet

At the other end of our walking gear are our feet. We treat our feet somewhat like prostheses to be shoved into shoes, with little regard for their function. But healthy feet are critical in gripping and grabbing the contours of the ground, even through shoes, as part of maintaining our balance. 

Natural gait includes a grabbing action by the foot as the glute contracts, with the back heel staying down
on the ground well into the step.

Glidewalking

A natural gait that makes good use of the glutes and feet is so rare these days that Gokhale Method teachers call it “glidewalking” to distinguish it from the various poor gait habits and compensations that most people develop in industrialized societies. 

Walking distortions

Monty Python’s “Ministry of Silly Walks” comedy sketch, starring John Cleese. 

The Monty Python “Ministry of Silly Walks” sketch shot to fame in 1970 and is still absurdly comic. Its silly walks are hilarious and clearly extreme, but some of their genius lies in their exaggeration of truth as they magnify the distortions and quirks that can be observed in our individual walking patterns.

A common walking distortion occurs when the pelvis is tucked under. Tucking the pelvis disadvantages the muscles of the glutes and feet which are designed to propel us forward. Without this propulsion from behind, muscles in the front of the body such as the psoas and quadriceps are obliged to take their place and pull us along. These muscles cannot give us the same stability however, and our ability to balance or catch ourselves from falling is reduced. 

Non-industrialized populations the world over, despite their varied environments and cultural habits, share a common gait pattern. This photograph (Laurence K. Marshall) reveals no appreciable differences in walking between individuals, male or female, child or adult. 

By contrast, if you observe a tribe or family of Kalahari Bushmen you might detect slight nuances, but each individual shares the same essential gait pattern. This is also observable in our young children and is preserved in the art and film of our ancestors prior to the 1920s.

All of the upside, none of the downside

While it’s true that any type of walking may bring benefits such as cardiovascular fitness, interaction with others, connection with Nature, and a low carbon footprint, there will be downsides for your balance if you have a poor gait pattern. A habit such as landing heavily means that your weight is committed forward too early in your step, removing the ability to side-step a loose tile or slippery floor. Many people lean backwards slightly as they walk, making them more prone to their heels slipping underneath them. By contrast, glidewalking is well balanced and stable, which lends it an innately peaceful and dignified quality. 

Gokhale Fitness teacher Eric Fernandez and Gokhale Moving Meditation teacher Kathleen O’Donohue take online participants through balance exercises and movements.

It’s not just an age thing

Many younger people with poorly developed walking muscles and a “flat butt” find themselves prone to falls and injury but are likely to put it down to poor coordination and clumsiness. Whatever your age, if you often feel unstable, trip frequently, notice that you struggle to stand on one leg in yoga classes, or cannot shift your weight smoothly in Tai Chi/Qigong, it is definitely worth looking at ways to improve your balance and movement.

Strengthening the gluteus medius muscles prepares you for glidewalking.

Learning to glidewalk

The best and safest starting point for learning glidewalking is to strengthen and become very familiar with using your gluteus medius muscles. You can find our favorite glute strengthening exercise, “leg raise,” in the exercise appendix of my book (pg. 213), “8 Steps to a Pain-Free Back”.

Or watch our Online University video clip here.

For those who are willing and able to follow detailed instructions, Lesson 8 in “8 Steps to a Pain-Free Back” takes you through the phases of glidewalking step-by-step. 

If you have the resources, I recommend contacting a Gokhale Method teacher who can coach you and tailor lessons to your needs. 

You are also invited to join me for the Free Online Workshop, Sturdy, Upright, and Tall: Posture for Aging, on June 29 (5 p.m. PT). Best foot forward!

          1. Mario Inacio et al., “Gluteal Muscle Composition Differentiates Fallers from Non-fallers in Community Dwelling Older Adults,” BMC Geriatrics 14, no. 37 (March 2014), https://doi.org/10.1186/1471-2318-14-37. 

This is the second post in our series on home exercise during shelter-in. For Part 1 on Chair Pose, click here!

The gluteus medius is an oft-overlooked muscle which supports healthy posture and attractive appearance. Thankfully, we can learn to tone and strengthen it through targeted exercise.

Exercise is wonderful not only for keeping us strong and healthy, but also for relieving stress and anxiety. Now that gyms are shut down again here in California, home exercise is even more important than ever before. In the first part of this series on home exercise for shelter-in, we focused on how to approach Chair Pose as a means to build strength and maintain healthy posture, no equipment necessary.

In today’s installment, we’ll focus on an exercise I’ve devised over the years designed to isolate and strengthen the oft-overlooked gluteus medius. This muscle is almost always underdeveloped in people who’ve been raised in industrialized cultures. But it is an important player in gait, running, and athletics. It also helps with balance and fall-prevention as we move through the world, no matter our age. And it’s “behind” all the peachy, perky behinds out there in the world!

Equipment needed: a chair.

Directions for each side:

1. Start with a bean-shaped foot and externally rotated legs so all the right muscles are getting strengthened and stretched. 
2. While maintaining external rotation in both legs, leave one leg on the floor, lean forward, and extend the other leg out behind you.
3. If you need help, by all means support yourself by holding on to the back of a chair. At this point, your gluteus medius will be strongly contracted.
4. If you don’t lean on a surface, you will be challenging gluteus medius on both sides. Glut med works to sustain the raised leg of the same side; the other is working to preserve a horizontal pelvis. If you don’t activate the gluteus medius on the standing leg, you’ll be sinking into the posture. It takes the glut med to keep the pelvis horizontal on the weight-bearing leg side.

Posture tips: 

• Make sure the lifted leg has the knee turned out (externally rotated). That isolates the glut med. 
• Don’t let your back sway. Use the internal oblique abdominals to prevent any sway in your lower back.
• Lean forward, but only as much as you need. 
• Remember that the back of your neck is part of your spine, so be sure to let it feel long, like a continuation of the spine.
• Don’t forget to do this exercise on both sides so both gluteus medii are strengthened and toned.

If you’re feeling especially zesty, and don’t need to stabilize with a chair back, you can give yourself another layer of challenge by slowly and carefully hopping in a backward circle on the standing leg. You can even add arms, which helps with balance while in motion and adds a dancelike element to the exercise. I love this variation.

For a deep dive into strengthening exercises you can do at home, plus a one-on-one live follow-up session with a Gokhale Method teacher, don’t miss tomorrow’s special Premium Workshop, Strengthening Exercises - The Gokhale Way! I look forward to showing you how to approach home exercise with healthy posture, improving your form and preventing injury.

What have you been doing to keep yourself strong during quarantine?

Khaddi Sagnia, World Athletics Championships in 2015 - ©Diego Azubel / EPA

Humans have really large butts. Your cat or dog, by contrast, has a very tiny bottom.

Dogs and cats have tiny bottoms

Chances are you’ve never stopped to think about how unique your own derriere is. Primate species are unique in having distinctive buttock anatomy—our buttocks allow us to sit upright without resting our weight on our feet, the way our pets do. Human buttocks, which are particularly muscular and well-developed, empower us to be bipedal, and propel us forward in walking and running. Even if you’re thinking, ‘I don’t have much of a butt at all,’ there’s no comparison between your behind—which has great potential!—and an ape's.

Our primate cousins have similar, but much less-developed gluteal muscles than we do.

Older scientific sources often cite walking as the reason for our large buttocks. Gluteus maximus and medius are important in stabilizing the pelvis and trunk—they keep us from tipping over when we lean into a brisk walk, as well as during older caveman-style activities like throwing and clubbing. (Marzke)

We also know that the gluteal muscles are key for running. The Olympic track and field athletes you’ve been watching in the last few weeks have strong glutes not only for balance, but also to power their bodies across the track, over hurdles, and through the air. All that energy and propulsion comes from the powerhouse of the lower body—the buttocks.

Khaddi Sagnia, long jumper, with well-developed glutes, walking down the track.

I believe that top athletes like Khaddi Sagnia dominate their sports not just from doing reps at the gym and on the field, but also from doing ‘Downtime Training®’—that is, practicing everyday tasks with excellent, natural form. When the glutes are strongly activated in walking, every step is a rep. This is a good example of Downtime Training.  As we can clearly see in Khaddi’s example, even her breezy walk down the track prepares her glutes for running and jumping.

Here you can see a video of Swedish long-jumper Khaddi Sagnia, who provides a beautiful example of well developed, active glutes.

Does an ideal walk select for athletic excellence, or does athletic training result in an excellent stride? I believe the two support each other. Someone who already has well-developed muscles from an excellent gait is more likely to excel at sports that involve running, jumping, and lunging; conversely, vigorous use of the glute pack and posterior chain in a sport will predispose a person to have a stronger, better co-ordinated stride. I believe that athletes competing at the Olympic level experience an upward spiral of healthy movement patterns reinforcing athletic excellence, which in turn reinforces healthy movement patterns.

Some recent scientific studies, citing electromyographic (EMG) experiments, have concluded that the gluteus maximus muscle is minimally active in many activities such as walking or climbing stairs, while being highly active during running. In an interview published in Nature about research on how humans evolved to be distance runners, Daniel Lieberman of Harvard claims that running seems to be the only reason that we have prominent buttocks. He has measured the activity of gluteus maximus in volunteers during a walk and a jog and says:

"When they walk their glutes barely fire up. But when they run it goes like billy-o." (Hopkin)

I believe that Lieberman’s finding reflects degenerate modern industrial gait more than it does an evolutionary truth about our species.

Modern-day underdeveloped butt

Lack of glute development accompanied by thoracic kyphosis

Our celebrities are not exempt from the under-developed glute phenomenon, as Taylor Swift demonstrates here.

As we see clearly in the example of Khaddi Sagnia, or other athletes, or indigenous people, or young children, the glutes are in fact actively used in walking and climbing. It’s only in very recent times that we find appreciable numbers of people who barely fire their glutes while walking.

Athletes, like the baseball players above, usually have well-developed gluteal muscles.

Maya White, Esther's oldest daughter, showing the typically toned glutes shared by young children.

The San indigenous people of the Kalahari, show well-toned glutes from walking and running with primal form.

I teach my students to glidewalk, an ancestral walking form whose mainstay is the activation of the gluteal pack of muscles. Try standing before a table or desk. Turn your right foot outwards while leaning your torso and pelvis forward. Now lift your right leg out behind you (you can hold the edge of the table for support). Your entire gluteal pack will contract – the hamstrings, gluteus maximus and gluteus medius. This is the action you want to find in every step you take.

There are other muscles that are part and parcel of a healthy gait – the calf muscles help launch the rear leg forward to its destination; the muscles on the underside of the foot help grip and grab contours on the earth – and we share these actions with other animal species. But buttock action is special – it marks us as a species, and as bipedal creatures – and it behooves us to use our butts more than most of us currently do.

A woman glidewalking in Cambodia

Scientists are right in describing the marked use of the glutes in running, and it is clear their current size is tied to an evolutionary propensity for distance running. Yet it seems unlikely that our ancestors, when they first came out of the trees, hit the ground running. Bipedal walking had to be a predecessor to running while our ancestors mastered balance and being upright. I believe prominently sized butts first developed when our ancestors began to walk upright, and that we want to follow the example of the Olympic athletes in engaging our glutes, not just when we run, but also when we walk.  This form of constant training will reinforce healthy posture, as well as strength. And if you’re really lucky, maybe you too will soon be cruising around sporting Olympic hot pants like Khaddi’s. Let us know when that happens - we’ll send our videographer over so we can all enjoy the moment!

Join us in an upcoming Free Workshop (online or in person).  

Find a Foundations Course in your area to get the full training on the Gokhale Method!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

References

Bramble, Dennis M., and Daniel E. Lieberman. "Endurance Running and the Evolution of Homo." Nature 432.7015 (2004): 345-52. Web.

Fischer, Frederick J., and S. J. Houtz. "Evaluation of the Function of the Gluteus Maximus Muscle." American Journal of Physical Medicine 47.4 (1968): 182-91. PubMed. Web.

Hopkin, Michael. "Distance Running 'shaped Human Evolution'." Nature.com. Nature Publishing Group, 17 Nov. 2004. Web. 25 Aug. 2016. <http://www.nature.com/news/2004/041115/full/news041115-9.html>.

Lieberman, D. E. "The Human Gluteus Maximus and Its Role in Running."Journal of Experimental Biology 209.11 (2006): 2143-155. Web.

Marzke, Mary W., Julie M. Longhill, and Stanley A. Rasmussen. "Gluteus Maximus Muscle Function and the Origin of Hominid Bipedality." Am. J. Phys. Anthropol. American Journal of Physical Anthropology 77.4 (1988): 519-28. Web.

Why Samba?

Apart from the fun, the exercise, and the infectious music that's central to this Brazilian dance form, I endorse Samba as a way to promote healthy posture. Among the many benefits, dancing Samba:

• Involves a lot of lateral motion and hip mobility, something especially needed in our culture, where so many of us tend to move mostly forward and backward and not so much from side to side.
• Engages the gluteal muscles, including the gluteus medius, which--though vitally important to so many kinds of natural movements--are underdeveloped or even "fast asleep" in too many people throughout the developed world.

If  you're still not persuaded to join our online Samba workshop, watch even just a couple of minutes of this 4-minute video, and I'll wager that many of you will accept my invitation to dance.

Samba de Roda

What you just saw was a marvelous demonstration of Samba de Roda, or "Samba in the round," which features solo dancers surrounded by musicians and other dancers, singing and clapping and sequentially inviting others to take their turn. An aspect of this form of Samba that holds special appeal as the basis for a training workshop is that learning involves a great deal of observation and imitation, and that those with relatively less skill are among those in the circle invited to join in. Also appealing is the fact that not only are the dancers' feet, calves, legs, hips, and abdomens constantly working, their gluteus medius muscles are also fully engaged. So much so, that before we start dancing I'd like to highlight this important pair of muscles.

To engage, or not to engage (the gluteus medius)...

...can there be any question?

Even when considered from the pure-vanity standpoint of having an attractive, perky derriere, my guess is that most of us would favor the Ubong tribesmen's gluteus medius muscles, which can easily be seen in the upper, outer quadrant of their buttocks just below their cloth belts, to the less distinctive gluteus medius muscles in the photo below.

What accounts for this "flat butt" look is the fact that these important muscles are underdeveloped and have not been adequately used.

What are the gluteus medius and why develop them?

The gluteus medius play an essential role in all kinds of natural movement, including walking, glidewalking, running, and samba dancing. In particular, these muscles:

• Help keep the pelvis level on the hip joint of the weight-bearing leg. (Without the gluteus medius, we would take a step and your pelvis would sink to one side.)
• Are essential to holding the pelvis in the anteverted, or tipped forward, position. (This is essential because the pelvis serves as our architectural foundation; when it is inappropriately tucked in, the rest of the body cannot properly stack, and pain problems may ensue.)
• Are essential to gait and facilitate "soft landings" when we walk. (Unlike our hunter-gatherer ancestors who lightly, quietly tread when hunting prey, too many of us thump around causing damage to our structures.)

The gluteus medius are shown in red

A couple of other reasons, which we will only touch on here, but will explore in future posts, relate to two painful disorders that arise, at least in part, out of underdeveloped or suboptimally performing gluteus medius muscles:

• Patellar femoral pain syndrome (PFPS) 
• Pyriformis syndrome

In a nutshell, a growing body of evidence indicates that gluteal medius health strongly correlates to knee health. If you have good strength in your gluteus medius, your knees will be in better shape, and PFPS is less likely to afflict you. Similarly, if your pelvis is appropriately oriented and your gluteus medius muscles are doing their job, the pyriformis muscles, which lie directly beneath gluteus medius, won't have to pick up inappropriate load and, due to suboptimal orientation and / or hypertrophy, impinge on the sciatic nerve, which exits the pelvis just underneath.

One technique to locate the gluteus medius is to raise your leg back and up and turned out

How to locate and engage your gluteus medius and practice basic Samba steps

1. Identify your gluteus medius as shown in the above photo. Once you feel where this muscle is, step away from the chair.
2. Now, take a small step back with your right leg, press your heel into the ground, straighten your right leg, and squeeze the gluteus medius muscle in the upper, outer quadrant of your buttock until you can feel with your hand how hard it is.
3. When your right gluteus medius is engaged, hold this position for a beat.
4. Return to your starting position by moving your right leg forward.
5. Now, go through the same motions with your left leg.
6. Practice these steps, alternating right and left legs, until the squeezing of your gluteus medius becomes natural and familiar.

Samba steps teleseminar

A fun and helpful way to prepare for the teleseminar on Monday, October 21, 2013, is to watch one or more of the following Samba YouTubes, each highlighting slightly different aspects and methods. What's really helpful about this first video is that the dancer starts with pre-Samba steps, emphasizing the side to side movement of the hips. Keep in mind that there are many varieties of Samba, and that this dancer demonstrates just one style. My only cautionary note about this demonstration and the one that immediately follows is that the dancers slightly arch their upper lumbar regions in a way that's not ideal.

Apart from the occasional sound of wind in the microphone, the second video is worth watching because it offers another lesson in the basic Samba step--this time with music.

The third video also highlights a very basic Samba step very similar to the one just above, but the dancer does so without swaying her back. Another nice feature of this video is that the dancer varies the speed of the Samba steps, starting slowly and then picking up the pace to the point where the Samba becomes attractive.

Because some of you might be inspired by pure music, I also suggest that if time permits you check out some of my favorite Sambistas:

• Jorge Aragão
• Olodum (percussion group from Bahia)
• Zeca Pagodinho

And if you join me for our Samba steps teleseminar, I'll share some of these favorites with you.

Photo and Video Credits: Samba de Roda YouTube: pousadamorrodesaopaulo.net Ubong Tribesmen: Esther Gokhale Gluteus Medius Anatomical Drawing: Wikimedia Commons Esther Engages Her Gluteus Medius: Gokhale Method Institute Samba Dancer: Wikimedia Commons Samba Steps Youtube: sambabody.com Learn Samba with Gianne Abbot: Bella Moda Brazil Basic Samba Footwork: Michele Bastos