Glut Max Activation Exercise

When the Illiopsoas is tight and overactive the opposing muscle (the Gluteus Maximus) is weak and underactive which is one of the major causes of low back and/or hip pain. By doing this week’s exercise of the week after stretching your Illiopsoas muscle

(the standing Illiopsoas stretch), you can decrease your chances of experiencing low back and/or hip pain by increasing the muscle balance between you Illiopsoas and Gluteus Maximus muscles.

Download the Glut Max Activation Instructions

Exercise of the week | The Standing Iliopsoas Stretch

Main objective: To lengthen the Illiopsoas muscle


  1. Stand with one leg bent and slightly forward.
  2. Internally rotate the back leg.


  1. Gently draw navel inward towards your spine. squeeze your buttocks, and tuck your chin and gently draw neck and head backward. (The draw-in maneuver)
  1. While maintaining the draw-in maneuver, slowly move your body forward until you feel a mild tension in the front of the hip being stretched.
  1. As a progression, slowly raise your arm (on the same side sane as the back leg) up an over to the opposite side, while maintaining your pelvis position. (fig.1)
  1. Hold the side bend position while you slowly rotate posteriorly. (fig.2)
  1. Hold for two seconds. Repeat 5 to 10 times.
  1. Repeat on the other side.

Make sure that you maintain the draw-maneuver during this stretch. This will reciprocally inhibit the Illiopsoas muscle, allowing for greater lengthening of the Illiopsoas muscle.

Download diagram and instructions for Week Five Standing Illiopsoas

Core: The Drawing-In Maneuver

Core: The Drawing-In Maneuver

The main objective: To stabilize the spine. This is first of a series of core stabilization exercises that are design to activate and strengthen the muscles that stabilize your core. It is essential that you learn how to correctly do this exercise before going to the next week’s core stabilization exercise. Download the diagram & details >

This move:

  • Alleviates Back Pain
  • Improves Posture
  • Better Athletic Performance
  • Improved Balance
  • Safer Everyday Movement

Download the diagram & movement details