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Strong curves : a woman's guide to building a better butt and body
This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility. Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence. Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe. Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.--Publisher's description.
Book
Generation of Heritable Prominent Double Muscle Buttock Rabbits via Novel Site Editing of Myostatin Gene Using CRISPR/Cas9 System
Rabbits have been domesticated for meat, wool, and fur production, and have also been cherished as a companion, artistic inspiration, and an experimental model to study many human diseases. In the present study, the muscle mass negative regulator gene myostatin ( MSTN ) was knocked out in rabbits at two novel sites in exon3, and the function of these mutations was determined in subsequent generations. The prominent double muscle phenotype with hyperplasia or hypertrophy of muscle fiber was observed in the MSTN -KO rabbits, and a similar phenotype was confirmed in the F1 generation. Moreover, the average weight of 80-day-old MSTN- KO rabbits (2,452 ± 63 g) was higher than that of wild-type rabbits (2,393.2 ± 106.88 g), and also the bodyweight of MSTN -KO rabbits (3,708 ± 43.06g) was significantly higher ( P < 0.001) at the age of 180 days than wild-type (WT) rabbits (3,224 ± 48.64g). In MSTN -KO rabbits, fourteen rabbit pups from the F1 generation and thirteen from the F2 generation stably inherited the induced MSTN gene mutations. Totally, 194 pups were produced in the F1 generation of which 49 were MSTN -KO rabbits, while 47 pups were produced in the F2 generation of which 20 were edited rabbits, and the ratio of edited to wild-type rabbits in the F2 generation was approximately 1:1. Thus, we successfully generated a heritable double muscle buttocks rabbits via myostatin mutation with CRISPR/Cas9 system, which could be valuable in rabbit's meat production and also a useful animal model to study the development of muscles among livestock species and improve their important economic traits as well as the human muscle development-related diseases.
Journal Article
Effect of motor control training on hip muscles in elite football players with and without low back pain
Previous research has shown that motor control training improved size and function of trunk muscles in elite football players with and without low back pain (LBP). Imbalances in hip muscles have been found in athletes with LBP and it is not known if motor control training can change these muscles. This study investigated if a motor control intervention program affected hip muscle size in elite football players with and without LBP.
Panel-randomised intervention design.
Forty-six players from one club in the Australian Football League (AFL) participated in a motor control training program delivered across the season as a stepped-wedge intervention design with 3 treatment arms: 15 weeks intervention, 8 weeks intervention and a wait-list control who received 7 weeks intervention toward the end of the playing season. Presence of LBP was assessed by interview and physical examination. Cross-sectional areas of iliacus, psoas, iliopsoas, sartorius, gluteus minimus, and gluteus medius muscles were measured from magnetic resonance images taken at 3 time points during the season.
Iliopsoas, sartorius and gluteus medius muscle size increased for players who received intervention (p<0.05). For players with current LBP, sartorius and gluteus medius muscle size increased for those who received motor control training (p<0.05).
Motor control training programs aimed at the lumbo-pelvic region also benefit the hip muscles. For players with current LBP, the intervention mitigated sartorius muscle atrophy and increased gluteus medius muscle size. These findings may help guide the management of LBP in elite football players.
Journal Article
Effectiveness of gluteal control training in chronic low back pain patients with functional leg length inequality
Chronic low back pain (LBP) is a common musculoskeletal disorder and is often accompanied by functional leg length inequality (FLLI). However, little was known about the effects of gluteal muscle control training in patients with LBP and FLLI. This study was designed to investigate the effects of gluteal control training in patients with LBP and FLLI. This is a double-blinded, randomized controlled study design. Forty-eight LBP patients with FLLI were randomized to the gluteal control training (GT) (47.58 ± 9.42 years) or the regular training (RT) (47.38 ± 11.31 years) group and received allocated training for six weeks. The outcome measures were pelvic inclination (PI), ilium anterior tilt difference (IATD), FLLI, visual analogue scale (VAS), patient specific-functional scale (PSFS), Oswestry disability index (ODI), hip control ability, global rating of change scale (GRoC), and lower extremity strength and flexibility. The intervention effects were compared using two-way repeated measures analysis of variance and chi-square tests with α = 0.05. The results indicated that the GT group showed greater improvement (
P
< 0.01) in PI (1.03 ± 0.38∘ vs. 1.57 ± 0.51∘), IATD (0.68 ± 0.66∘ vs. 2.31 ± 0.66∘), FLLI (0.3 ± 0.22 vs. 0.59 ± 0.13 cm), VAS (1.41 ± 1.32 vs. 3.38 ± 1.51), hip control ability (2.20 ± 0.45 vs. 0.89 ± 0.74), GRoC at 3rd and 6th week as compared to the RT group. Hip strength and flexibility also improved more in the GT group (
P
< 0.05). In conclusion, gluteal control training was more effective in improving low back pain and dysfunctions, and should be integrated in the management plan in patients with LBP and FLLI.
Journal Article
Degenerative gluteal tears associated with hip arthroplasty
Background
Unrepaired chronic abductor tears may be a cause of residual pain and weakness after hip arthroplasty, but the current incidence is unclear.
Methods
From 1994 to 2009, the senior surgeon performed 1628 hip resurfacing and 864 total hip arthroplasties without identifying any gluteal tears. We recognized our first case of concomitant abductor tear during a hip resurfacing procedure in April 2009. After this, we began following a protocol to identify and repair abductor tears in the next 5601 consecutive primary hip arthroplasties (5429 hip resurfacings and 172 total hips).
Results
Women over 60 were the highest-risk group for abductor tear, with a 3.6% rate of tears identified. All tears were repaired. We found no differences in mean HHS and VAS pain score in patients with repair gluteal tears versus a control group of cases without a tear. Patients without a tear had higher postoperative UCLA activity scores at 2 years postoperative. The majority (98.1%) of hip arthroplasty patients with a gluteal tear repair at time of surgery presented with 4 or 5 abductor strength at their 2-year postoperative physical exam. Of our abductor tear cohort, 70.3% had no limp and 21.9% had a slight limp at 2 years postoperative.
Conclusions
In a large group of hip arthroplasty cases (
n
= 4507), we identified gluteal tears in 3.6% of women and 1.0% of men. All reported clinical outcomes (excluding mean HHS) in our cohort of hip arthroplasty patients did not differ significantly between cases without abductor tears and those that had gluteal repair at time of surgery. These results suggest abductor tears may be repaired at time of hip arthroplasty surgery without forgoing desirable functional outcomes.
Level of evidence
Level 3 Retrospective Cohort Study.
Journal Article
Immediate effects of diacutaneous fibrolysis in athletes with hamstring shortening. A randomized within-participant clinical trial
Diacutaneous fibrolysis is a non-invasive instrumental physiotherapeutic technique, used to treat mechanical or inflammatory pain and normalize function in the musculoskeletal system. Different studies have reported positive effects on range of motion, strength or function in musculoskeletal disorders, mainly in the upper extremity. The incidence and recurrence rates of hamstring injuries are high in many sports. However, there are no studies assessing these parameters in the hamstring and gluteus maximus in athletes. Objective. To evaluate the immediate and 30 minutes post-treatment effects of a single diacutaneous fibrolysis session on hamstring length, flexibility, muscle strength, myoelectrical activity and lower limb performance in athletes with hamstring shortening. A randomized within-participant clinical trial. Sixty-six athletes with hamstring shortening were recruited. A single session of diacutaneous fibrolysis was applied following the cetripetal protocol to the gluteus maximus, biceps femoris and semitendinosus of for the experimental lower limb, whereas the control limb was not treated. Hamstring length (Passive knee extension test), hamstring and low back flexibility (Modified back saver sit and reach test), hamstring and gluteus maximus strength and electrical activity (dynamometry and surface electromyography, respectively) and lower limb performance (Countermovement Jump) were tested before treatment (T0), after treatment (T1), and 30 minutes post-treatment (T2). We only found a statistically significant difference between T0-T2 for the hamstring length favouring the experimental limbs (p0.05). A single session of diacutaneous fibrolysis in athletes with hamstring shortening, following the centripetal protocol for the posterior part of the thigh, produces improvements in hamstring length 30 minutes after, and in gluteus maximus strength immediately and 30 minutes after the treatment. It seems to have no effects on the overall hamstring and lower back flexibility or myoelectric activity. Importantly, the lower limb performance was not impaired after the treatment.
Journal Article
Ultrasound Imaging of the Gluteal Muscles During the Y-Balance Test in Individuals With or Without Chronic Ankle Instability
Impairments in dynamic postural control and gluteal muscle activation have been associated with the development of symptoms related to long-term injury, which are characteristic of chronic ankle instability (CAI). Ultrasound imaging (USI) provides a visual means to explore muscle thickness throughout movement; however, USI functional-activation ratios (FARs) of the gluteal muscles during dynamic balance exercises have not been investigated.
To determine differences in gluteus maximus and gluteus medius FARs using USI, Y-Balance Test (YBT) performance, and lower extremity kinematics in individuals with or without CAI.
Cross-sectional study.
University laboratory.
Twenty adults with CAI (10 men, 10 women; age = 21.70 ± 2.32 years, height = 172.74 ± 11.28 cm, mass = 74.26 ± 15.24 kg) and 20 adults without CAI (10 men, 10 women; age = 21.20 ± 2.79 years, height = 173.18 ± 15.16 cm, mass = 70.89 ± 12.18 kg).
Unilateral static ultrasound images of the gluteal muscles during quiet stance and to the point of maximum YBT reach directions were obtained over 3 trials. Hip, knee, and ankle sagittal-plane kinematics were collected with motion-capture software.
Gluteal thickness was normalized to quiet stance to yield FARs for each muscle in each YBT direction. We averaged normalized reach distances and obtained average peak kinematics. Independent
tests, mean differences, and Cohen d effect sizes were calculated to determine group differences for all outcome measures.
The CAI group had anterior-reach deficits compared with the control group (mean difference = 4.37%, Cohen d = 0.77,
= .02). The CAI group demonstrated greater anterior gluteus maximus FARs than the control group (mean difference = 0.08, Cohen d = 0.57,
= .05).
The CAI group demonstrated YBT reach deficits and alterations in proximal muscle activation. Increased reliance on the gluteus maximus during dynamic conditions may contribute to distal joint dysfunction in this population.
Journal Article
Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls
Purpose
Clinical observation suggests that hip abductor weakness is common in patients with low back pain (LBP). The purpose of this study is to describe and compare the prevalence of hip abductor weakness in a clinical population with chronic non-specific LBP and a matched sample without LBP.
Methods
One hundred fifty subjects with chronic non-specific LBP and a matched cohort of 75 control subjects were recruited. A standardized back and hip physical exam was performed. Specifically tensor fascia lata, gluteus medius, and gluteus maximus strength were assessed with manual muscle testing. Functional assessment of the hip abductors was performed with assessment for the presence of the Trendelenburg sign. Palpation examination of the back, gluteal and hip region was performed to try and reproduce the subject’s pain complaint. Friedman’s test or Cochran’s
Q
with post hoc comparisons adjusted for multiple comparisons was used to compare differences between healthy controls and people with chronic low back pain for both the affected and unaffected sides. Mann–Whitney
U
was used to compare differences in prevalence between groups. Hierarchical linear regression was used to identify predictors of LBP in this sample.
Results
Gluteus medius is weaker in people with LBP compared to controls or the unaffected side (Friedman’s test,
p
< 0.001). The Trendelenburg sign is more prevalent in subjects with LBP than controls (Cochran’s
Q
,
p
< 0.001). There is more palpation tenderness over the gluteals, greater trochanter, and paraspinals in people with low back pain compared to controls (Cochran’s
Q
,
p
< 0.001). Hierarchical linear regression, with BMI as a covariate, demonstrated that gluteus medius weakness, low back regional tenderness, and male sex were predictive of LBP in this sample.
Conclusion
Gluteus medius weakness and gluteal muscle tenderness are common symptoms in people with chronic non-specific LBP. Future investigations should validate these findings with quantitative measures as well as investigate the effect of gluteus medius strengthening in people with LBP.
Journal Article
Influence of hip morphology on gluteal muscle biomechanics: a computational modeling study
Background
Hip morphology variations, particularly in femoral neck shaft angle (NSA) and iliac wing width (IWW), have been associated with gluteal tendinopathy. However, the biomechanical implications of these morphological differences on gluteal muscle function are not well understood. This study investigates how NSA and IWW influence gluteal muscle forces, moment arms, and estimated tendon loads during walking, aiming to provide insights into the potential biomechanical pathways that may contribute to altered lateral hip loading patterns.
Methods
We modified a musculoskeletal model to reflect varying NSAs (108°, 123° and 143°) and IWWs (185, 265 and 345 mm), simulating nine gait cycles to assess the impact on the moment arms and loading of the gluteus medius (GMed) and minimus (Gmin) muscles.
Results
Models revealed that a high NSA with a narrow IWW (NSA143°/IWW185 mm) resulted in the shortest moment arms (GMed, 26 mm; Gmin, 29 mm) and highest peak muscle forces (GMed, 1240 N; GMin, 242 N), suggesting a biomechanical predisposition to gluteal tendinopathy. Conversely, a low NSA with a wide IWW (NSA108°/IWW345 mm) produced the longest moment arms (GMed, 47 mm; GMin, 45 mm) and lowest peak muscle forces (GMed, 742 N; GMin, 145 N). A 4° decrease in NSA reduced tensile load by 37 N (4.0%,
p
< 0.001) for GMed and 4 N (2.7%,
p
= 0.025) for GMin, with a minor increase in GMin compressive load by 2 N (1.8%,
p
= 0.048). A 10 mm decrease in IWW increased tensile and compressive loads by 12 N (1.3%,
p
< 0.001) and 20 N (20%,
p
< 0.001) for GMed, and by 3 N (2%,
p
< 0.007) and 3 N (2.7%,
p
< 0.007) for GMin.
Conclusions
Our biomechanical modeling suggests patients with narrow iliac width may be predisposed to gluteal tendinopathy through increased tendon loading. The protective mechanical effect of decreased neck shaft angle suggests its clinical association with tendinopathy likely involves other factors, such as IT band compression which was not accounted for in this study. For clinical assessment, iliac width measurement may help identify at-risk patients and guide preventive interventions, while neck shaft angle should be evaluated within a broader anatomical context.
Journal Article