Heel-Glute-Hip Connection
One of the best ways to help your hips?
Use your heels.
The glutes are really powerful muscles. In fact, the gluteus maximus is the largest muscle in the body and one of the strongest. They’re designed to do lots of work. When they’re not working efficiently it puts stress on the structures around them— like the hips.
So, what does that have to do with the heels?
The kinetic line up the back of the leg!
Illuminate me.
The connection between the heels and the glutes was one of my favorite discoveries. It made a huge difference how I performed lunges and squats. Not just in exercise, but in my everyday activities. In fact, it actually made me not dread doing lunges and squats.
Pressing into your heel helps energize the back line of the leg up into the hamstrings and the glutes.
Many of us do a lot of our leg work — climbing stairs, walking, lunging, squatting, etc. — with more emphasis on the front part of our foot. That puts a lot of effort into the front of our thighs (also big, mover muscles) and can tire them out quickly. They can also become tighter and let mobile.
Spreading the work around by bringing some of it into the glutes helps the body work more efficiently.
Especially the hips. When you use your heel – and your glutes -- the thigh bone can sit in the hip socket a little more deeply and the hip can work like it’s supposed to.
Both the front and the back of the foot and the leg have to work for us to move efficiently. It can help ease both tight hip flexors and hip pain.
Try it…
Test it out in your everyday activity.
The next time you walk up stairs try pressing down into your heel a little more and visualize that line going up to your glutes. Notice what it feels like and bring that feeling to the next step.
If the steps aren’t deep enough to fit your entire foot. Try turning your foot to the side a little so it will fit.
The more often you engage the back line like this, the more often your muscles will work evenly. And, the more your hips will thank you.
Try it and let us know what you think. Click here to let us know feedback.
Remember, not every exercise is for every body. Be kind to your body.
Wishing you happy hips!