Should You Squeeze the Glutes in Backbends ? Here's the Why and How?
QUESTION: Some teachers tell students not to “squeeze” or “grip” their gluteal muscles (or glutes) in backbends because this will compress the sacrum and lower back. Others say that it’s essential to use the glutes in backbends. What do you recommend? ANSWER: First, let’s acknowledge that different students may benefit from slightly different actions in any given posture. So, the most accurate way to answer this question is to say that most students will benefit from engaging their glutes in backbends. Here’s why: GLUTES IN BACKBENDS: THE ESSENTIAL ANATOMY The gluteal family is composed of the gluteus maximus, gluteus medius, and gluteus minimus. When teachers talk about engaging the glutes in backbends, they’re referring to the gluteus maximus. When we engage the gluteus maximus—particularly the lower fibers near the hamstring insertion—these muscles extend the hip-joint. This is a good thing because we want the hips to extend slightly when we do backbends in order to hel...