In Part 1, we discussed what “tightness” really is (and what it isn’t), why mobility is so much more than just flexibility alone, and how to address mobility restrictions in the thoracic spine. In Part 2, we broke down the big bad hip flexor muscles. We’ll now discuss the hip flexor’s counterpart, the glute muscles of the posterior hip. The glutes are super important muscles for rowing. Not only are they responsible for a serious amount of power in the drive, but they are also major stabilizers of the hips and spine in all parts of the stroke and daily life. Much like the hip flexors, glutes can get fatigued, sore, and achey without any acute injury or condition, and are well worth the time in preventative massage, flexibility, mobility, and strength training for rowers to enjoy healthy bodies, good performance, and long careers.
Restriction: Gluteus medius, gluteus maximus, piriformis
Location: Posterior hip, “the butt muscles”
Rowing fault: Poor compression at the catch, poor leg drive, shortened reach during recovery