Save up to 42% off every book in the Peak Performance Shop
plus FREE DELIVERY worldwide on ALL Print Books!

A library of world-class sports performance knowledge to make this your best season yet.

Books created for athletes and coaches. Written by sports experts. Trusted by winners.

To place your order by phone, please call +44 (0) 207 954 3467 doing business hours Monday to Friday, or send us an email with your contact details to pp@pponline.co.uk and we'll contact you back as soon as we can.

unbeatable-buttocks.png
Price: $34.99
Add to cart

Unbeatable Buttocks - for injury-free performance

Was $59.99.
Now $34.99 (£21.69)

With Free Delivery Worldwide

“Does Your Sport Involve Running?

…Then This Could be The Most Important Injury-Related Information You Read ALL YEAR!"

Dear Athlete,

It’s time to talk about your buttocks. Seriously, it is…

Why? Because the three gluteal muscles in the buttocks – the gluteus maximus, gluteus medius and gluteus minimus – are crucial for strength and power in athletic movement – and also key to the stability control of your trunk.

The problem is we rather take our butts for granted. We fail to appreciate the different roles for which we need to condition and balance the musculature.

And our failure to do so frequently leads to a wide range of injuries in athletes – including many of the most common ailments: patellofemoral pain, anterior cruciate ligament injuries, iliotibial band syndrome, ankle injuries and Achilles tendinopathy.

So, if your sport involves a lot of running, then make sure you read our brand new special report, Unbeatable Buttocks - for injury-free performance. Because you won’t find a more concentrated dose of gluteal-conditioning advice anywhere else.

You get 66 pages of sports injury prevention and rehabilitation advice from this high-powered team of sports medicine professionals, elite coaches and other experts:

  • Elizabeth Ashby is an Orthopaedic Specialist Registrar at UCL Hospital, London
  • Raphael Brandon is the National Strength and Conditioning Lead for the English Institute of Sport
  • Alicia Filley PT, MS, PCS, lives in Houston, Texas and is vice president of Eubiotics: The Science of Healthy Living, which provides counselling for those seeking to improve their health, fitness or athletic performance through exercise and nutrition
  • Sean Fyfe is a physiotherapist, strength and conditioning coach and elite tennis coach. He works for Tennis Australia as the women’s coach at the National Academy in Brisbane
  • Nick Grantham is a strength and conditioning coach who has worked with elite athletes for the past 10 years, including Olympic and Paralympic finalists and many sports professionals
  • Fares Haddad BSc, MCh (Orth), FRCS (Orth) is a consultant orthopaedic surgeon at University College London Hospital and editorial consultant to Sports Injury Bulletin
  • Chris Mallac has been Head of Sports Medicine at Bath Rugby and Head Physiotherapist at Queensland Reds Super 14. He is in private practice in Brisbane, where he is a consultant and educator for the Rehab Trainer Australia and international programmes
  • Scott Smith is a manipulatory physiotherapist working at Albany Creek Physiotherapy in Brisbane. He has a special interest in spinal pain, especially in the injured athlete
  • Dirk Spits is a strength and conditioning coach who has worked with Australian Rugby and as athletic performance co-ordinator for the Queensland Reds Rugby Union Super 14

Imagine how much it would cost to get this sort of expert information in a face-to-face setting with any one of these people.

Instead, for a mere fraction of the price of a 30-minute personal consultation with just one of them, you get to read and digest the very latest injury prevention and rehabilitation advice from all nine of these professional practitioners. And at a special, discount rate if you order your copy of Unbeatable Buttocks - for injury-free performance today (more on that below).

Order your copy today, and you’ll find out:

  • Why are the gluteals so often implicated in sports injury problems? (pp. 9-10)
  • How can you tell, by sight alone, whether someone has a problem with their gluteals? (pp. 31-33)
  • Which exercises build strong gluteals – boosting your sports performance and reducing the likelihood of injury? (pp. 47-53)
  • What’s the best way to strength the ‘posterior chain’ group of muscles – and raise your levels of performance as a direct consequence? (pp. 15-16)
  • Why is strength-training often implicated in glute-related sports injury? (pp. 14-15)
  • What is piriformis syndrome – and what’s the best way to avoid it? (pp. 28-29)
  • What’s the quickest way to check whether your gluteus medius is a strong as it should be? (pp. 39-41)
  • What’s the ONE exercise that EVERYONE should do for all-round glute conditioning? (pp 10-11)

It’s essential information for athletes, coaches, sports physiotherapists – and anyone else with a serious interest in injury prevention and rehabilitation.

So here’s a tip from me: get your copy TODAY, before the first printing is sold out and you have to wait for a reprint!

What’s more, because you’re ordering Unbeatable Buttocks - for injury-free performance direct from Peak Performance you can are entitled to a fantastic 42% discount and with free postage & packing.

What if the report doesn’t meet your needs? No problem, you can return it for a full refund within 30 days. No quibbles, no questions asked.

Yours sincerely

Jonathan Pye
Publisher: Peak Performance and Sports Injury Bulletin

Click here to go to our special, 42% discount offer. Or read on to learn more about Unbeatable Buttocks - for injury-free performance

Which is The Single Exercise we ALL Should Do For All-Round Gluteal Conditioning…?

Strength per se is not enough for peak, injury-free athletic performance. What’s often required in strength in specific positions and movements.

Sometimes this is less about the maximum weight the athlete can lift, and more about the ability to recruit muscles to perform a specific function during a sporting movement.

So while athletes may have good gluteal strength when performing an exercise such as the squat or leg press, they may be unable to use their gluteus mamimus, medius and minimus muscles to stabilise the hip effectively in an extended position with the pelvis held in neutral.

This position – which is referred to as the ‘inner range’ –is crucial for athletes involved in running sports, because the gluteals support the upright position of the trunk, and help maintain the pelvis and lumbar spine in neutral.

If an athlete cannot maintain an upright trunk or has a lordotic position (pelvis tilted down at the front) while running, this is in effect the same as flexing the hip. A lack of inner-range strength in the gluteals can place greater strain on the lower back, or affect the biomechanics of the lower limbs, increasing the risk of injury.

What many athletes and coaches don’t realise is that a variation in gluteal strength depending on position is common in athletes, and is an example of how the gluteals need to be able to act as either a prime mover or a stabiliser, depending on the task.

It is common in athletes for the gluteal muscles to become lengthened (chronically stretched), thus reducing the tension in the range around hip extension. This undermines athletic performance – and makes them more prone to injury as well.

The good news for athletes with already-full training and conditioning schedules is that in Unbeatable Buttocks - for injury-free performance we identify the one, essential exercise that EVERY athlete should do to strengthen ALL the gluteal muscles – assuming their sport involves any degree of running.

We tell you how to perform this exercise correctly (NB: there are six elements of technique you need to watch out for…), what number of reps are necessary -- and, crucially, how you will know when you have developed the requisite gluteal strength.

Frankly, this chapter alone is worth more than the price of the whole report. Just consider how much injury-time you’re likely to avoid as consequence of performing this one exercise!

Click here to go to our special, 42% discount offer. Or read on to learn more about Unbeatable Buttocks - for injury-free performance

Are Weak Gluteus Minimus Muscles Undermining Your Running Performance – and Exposing You to the Risk of Injury?

So-called weak buttocks have ‘ruined’ more running seasons than perhaps any other single cause of running-related injury.

And it’s for that reason that we devote several sections of Unbeatable Buttocks - for injury-free performance to explaining the role of the gluteus medius in maintaining an athlete’s efficient running technique, discussing how to diagnose whether you (or any of the athletes in your charge) have a weakness in the buttocks area -- and if they do, how best to remediate the situation through appropriate exercise and rehabilitation.

The gluteus medius muscle originates at the top of the ilium (hip bone of the pelvis) below the iliac crest, and runs to the top outside surface of the greater trochanter (outer side of the thigh bone). It is the major abductor of the thigh (lifts it away from the body to the side). The fibres at the front rotate the hip internally and the rear fibres rotate it externally.

During closed kinetic chain actions (foot on the ground), such as the stance phase of running, the normal role of gluteus medius as a mover muscle is reversed, causing it to act as a pelvic stabiliser. So, for instance, during right stance phase (right leg on the ground), the muscle contracts to slow the downward motion of the left side of the pelvis so that the pelvis doesn’t tilt more then 7 or 8 degrees from parallel to the ground. If the gluteus medius is not functioning well enough to achieve this control, the athlete is said to have a ‘Trendelenburg gait’. Often, you can see the same weakness in walking (producing a waddling motion or in extremis a limp), and the dysfunction will be more marked when that person runs.

NB: athletes can adopt all sorts of cheating adaptations to their running technique adopt to offload a weak or fatigued gluteus medius muscle, something that sports therapists need to be alert to when making an assessment.

Runners with poor dynamic pelvic stability, (lacking vital gluteus medius strength) will decrease their stride length and adopt a more shuffling pattern to reduce the ground reaction force at contact and thereby the muscle control required to maintain pelvic posture.

Weakness in gluteus medius will have implications all the way down the kinetic chain. For example, from heel strike to mid-stance phase, gluteus medius weakness allows:

  • the femur (thigh bone) to shift inwards and internally rotate excessively
  • the knee to fall into a knock-kneed position
  • the lower leg to rotate internally relative to the foot
  • weight to be excessively transferred to inner side of the foot.

As a result the athlete is at increased risk of any condition relating to excessive and/or prolonged pronation of the foot, such as medial tibial stress syndrome or Achilles tendinitis.

So how can such an important muscle become weak? Several factors can contribute:

  • Medical – hip rotator tears and congenital dislocation of the hip
  • Lifestyle – standing predominantly on one leg with the pelvis swayed sideways and hip joint adducted (the classic hip-hitch slouch, often used by mothers when they stand with a child in their arms)
  • Simply sleeping on your side with the top leg flexed and adducted over the other leg: maintaining an elongated position for sustained periods can weaken the glute med.

Fortunately, in Unbeatable Buttocks - for injury-free performance we have the answers for anyone wanting know how to cure their med problems – or to how to avoid them in the first place.

First we tell you how to test for muscle strength in the gluteus medius, using a threefold approach. The discussion includes an actual case study of a runner who was training for his first ever marathon, but who started experiencing pain on the inner side of the knee after just four weeks of training. We take you through both the assessment and the rehabilitation programme he followed to get back on the road to recovery.

NB: our section on testing is valuable for medical professionals, athletes and coaches alike. Several of the exercises are easily performed without requiring the intervention of a sports physiologist or other, similarly qualified individual.

Then we explain how to strengthen the gluteus medius. It is important to note that there is no shortage of source materials to find exercises for retraining glute med function. But not all of them exercise the muscle equally effectively for the different roles required in running-based sports.

By contrast, all of our exercises featured in Unbeatable Buttocks - for injury-free performance meet the following two criteria:

  • they are performed in weight-bearing or simulated weight-bearing
  • they are performed in neutral hip position or positions of slight hip extension (most glute med exercises are done in positions of hip flexion, which tends to preferentially recruit the TFL in a hip abduction or hip stabilisation role).

Whether you are a sports injury professional, athlete or a coach you'll find something of value in our wide range of strengthening exercises -- they vary from those requiring specialised equipment, to exercises which any athlete or coach can perform at home, outdoors or in the club room.

In addition, we provide full details of an Antipodean programme of the strengthening and maintenance of the gluteus medius, which progresses step-by-step from an initial assessment right the way through to a return to full function. Each exercise described here has a grading to denote its difficulty / complexity, and the progressive programme splits into three main stages plus two additional sub-phases.

The programme even includes a progression chart with milestones, so you can assess and engage your progress (or that of your client) by reference to the relevant milestone. That way you can be certain when you or your client is ready to progress to the next level.

It’s essential information for anyone with a personal and/or professional interest in this area, be they athlete, coach or sports physio.

Click here to go to our special, 42% discount offer. Or read on to learn more about Unbeatable Buttocks - for injury-free performance

How to Create a Strong ‘Posterior Chain’ – Which Will Both Supercharge Your Sports Performance, and Reduce the Likelihood of Injury

The muscles of the so-called ‘posterior chain’ (PC) provide the major torque-producing capacity of the body during locomotion – which is what makes them central to peak performance in most sports.

From hip extension in walking, to powerful hip extension in sprinting and back extension in sprint starts, the PC are the key muscles in use. A strong PC will help an athlete to produce the explosive movement that is so necessary in competition: witness the lower back, gluteal and hamstring musculature of elite level sprinters.

The PC, along with the abdominals, also provides gross global stability for the lumbo-sacral spine (the low back). While the deep multifidus (small dense muscles that span one to three vertebral segments, lying close to the axis of rotation), the transversus abdominis and the internal abdominal oblique provide intrinsic segmental stability through the spine, power-based athletes need much more stability than can be provided by these specialist stabilisers alone. The bulkier PC muscles give additional stability in the lumbo-sacral spine to counteract the large forces acting across this area in power-based sports.

Which muscles make up the posterior chain? The PC group is made up mainly of the back and hip extensors. The key back extensors are the force-producing muscles of the lumbar and thoraco-lumbar erector spinae (long back muscles), quadratus lumborum and superficial (surface layer) multifidus. The hip muscles involved in the PC include the gluteus maximus, adductor magnus and hamstring muscle group: the major torque producers of the hip. The latissimus dorsi is also involved via its attachment to the thoraco-lumbar fascia and its corresponding attachment to the gluteus maximus on the opposite side.

So it's on these muscles that the spotlight falls in the next section of Unbeatable Buttocks - for injury-free performance.

What we are seeking to correct are the imbalances that can build up in athletes, even those who believe that their conditioning programmes are well-designed.

Many strength-trained athletes, for instance, are ‘quadriceps dominant’, because of their excessive reliance on squat-type exercises, which disproportionately build up the front of thigh muscles. Step-ups and leg press work have the same effect. As a consequence, the athlete becomes quadriceps dominant over hamstrings.

The injury manifestations of this can be as simple as strained hamstrings to as complex as chronic discogenic (disc) back pain. Hence the importance of undertaking hip-dominant or posterior chain exercises.

So, in Unbeatable Buttocks - for injury-free performance we identify the most effective single exercise for strengthening and conditioning all the muscles of the posterior chain -- plus six excellent additional exercises. Then we show you how to integrate all of these exercises into two real-world programmes for posterior chain strengthening -- 1 programme for beginners, one for more advanced athletes.

Click here to go to our special, 42% discount offer. Or read on to learn more about Unbeatable Buttocks - for injury-free performance

Ever Had Searing Pain in the Bum or Leg? We May Have The Answers…

The piriformis is a small muscle deep within the buttocks whose job is to externally rotate the hip when it is extended, and abduct the hip when it is flexed. But notwithstanding its size, it can cause considerable pain to athletes.

So how does this pip-squeak of a muscle become such a pain in the bum? Both internal and external factors influence the progression of piriformis syndrome. Internal (intrinsic) factors include the anatomical configuration of the piriformis in relation to the sciatic nerve, postural misalignments such as a leg length discrepancy, infection in the muscle and tumour.

In runners, overuse results from external (extrinsic) factors such as excessive mileage, increasing the mileage too quickly, or poor running technique. Changing terrain, wearing worn shoes, or running on banked surfaces can also over-tax weak muscles. As the primary muscles of the hip become fatigued, the smaller accessory muscles, such as the piriformis, must work harder to maintain form.

Trying to compensate for stronger muscles is how the piriformis becomes strained. A traumatic fall or blow to the buttocks may also injure the piriformis and trigger the inflammatory response.

So-called Piriformis syndrome is an irritation of the sciatic nerve caused by an inflammation of the piriformis muscle. It may feel like a deep aching pain in the buttock or a radiating sharp nerve pain that extends along the middle of the rear thigh. Occasionally numbness and tingling can continue to the calf and toes. These symptoms can be accompanied by low back pain and worsen after prolonged sitting. Because the symptoms of piriformis syndrome mimic those of a herniated disc pressing upon the sciatic nerve, the problem should be properly investigated by a medical professional to rule out more serious possibilities.

NB: you should also understand that a diagnosis of disc disease, which is common in older runners and cyclists, does not exclude the possibility that piriformis syndrome is the cause of pain.

While there is no definitive test to diagnose piriformis syndrome, in the next section of Unbeatable Buttocks - for injury-free performance we share details of exercise you can do that correctly predicts piriformis syndrome in the majority of cases.

We also outline a variety of effective treatments -- explaining along the way the principal reason why treatment of the affected leg so often doesn't work properly, and what you can do to make sure that problem doesn't happen to you.

Because forewarned is forearmed!

Click here to go to our special, 42% discount offer. Or read on to learn more about Unbeatable Buttocks - for injury-free performance

Real world analysis and recommendations that you can profit from right away

Throughout Unbeatable Buttocks - for injury-free performance the emphasis is on practical advice. Our team of nine expert practitioners deal with athletes and their problems every single working day of the week. No armchair practitioners here!

So you can be sure that every page of this special report is of real, enduring value to you -- whether you are a health professional working in the area of sports medicine, a coach with responsibility for one or more athletes, or an individual athlete trying to make sense of his aches and pains.

Take the following case study: the case of a football goalie who injured his right quadriceps. On investigation we discovered that the actual cause of his injury was … in his butt. We explain how we came to this conclusion, and describe in detail the rehabilitation programme that was recommended.

That's just one authentic example of the expertise that is contained in this report -- from diagnosis through to rehabilitation and recovery.

So if you have any interest in sports injury -- its prevention or its cure -- make sure you read this report.

Click here to go to our special, 42% discount offer. Or read on to learn more about Unbeatable Buttocks - for injury-free performance

Details of your special discount offer

As a direct visitor of the Peak Performance website, you qualify for a copy of Unbeatable Buttocks - for injury-free performance at a special 42% discount. Place your order today and you pay just $34.99 (£21.69) instead of the full price of $59.99.

You save 42%.

Unbeatable Buttocks - for injury-free performance is one of a series of special reports from Peak Performance and Sports Injury Bulletin, our two sports science newsletters. This practical work book is not available elsewhere.

Order your copy today and receive the following additional benefits:

  • A $25 saving: the special price of Unbeatable Buttocks - for injury-free performance is a full US$25 less than the official cover price. You pay just $34.99, instead of the normal price of $59.99.
  • Our Unconditional Money-back Guarantee: if, for any reason, you decide Unbeatable Buttocks - for injury-free performance doesn’t deliver what we promise, just let us know. We’ll refund your money in full, immediately and without question.

To order your copy, simply press the add to cart button and proceed to the checkout. You will be taken to our secure site, which is administered and guaranteed by Worldpay, and enter your details.

Place your order today and we pay the postage costs

Save a Massive 42% ORDER NOW!

Customers who ordered Unbeatable Buttocks - for injury-free performance also ordered:

Beating Back Pain: A Sports Physiotherapist’s Guide to Relief

Core Stability Training - Injury Free Performance

Achilles Tendonitis - Prevention and Treatment

Knee Pain: Prevention and Treatment

Price: $34.99
Add to cart

Related Categories