Dr. Evan Osar - Psoas and Glute Strategies

All pictures taken by me & used with permission by Dr. Evan Osar & staff.

written by runnergirl training

These are my takeaway notes from Dr. Evan Osar at the Dallas Mania SCW Fitness Convention in August 2016. The topic of the lecture was Psoas and Glutes Strategies. He discussed the causes behind psoas and glutes imbalances and injuries related to those muscles. See more below!

In the fitness industry there is often a push to contract or squeeze the glutes when performing leg exercises. This squeezing action actually causes damage to the hip muscles as the head of the femur grinds on them. Dr. Evan Osar explains how and why this occurs and how to change the way we approach hip muscle exercises to prevent this damage and pain. 

Dr. Evan Osar is a doctor of chiropractic and is certified by ACE, NASM & NSCA. He is the president of Fitness Education Seminars, developed the Integrative Movement Specialist certification, has authored several books & regularly travels nationally as a presenter.

I took the following notes in an hour lecture. They don’t encompass the full scope of the lecture. If you have questions feel free to contact me and certainly contact Dr. Evan Osar for more of his work. 

Takeaway Notes Outline:

Anterior pelvic tilt means:

Lordotic curve

Tight hip flexors & low back

Loose abs & hamstrings

Muscles aren't necessarily weak. They just aren't accessed correctly. Inefficient strategy is being used.

Must load muscles in alignment

Breathe

Control

Balance of deep & superficial muscles

Psoas - stabilize trunk & hip. Pulls femur up into socket

Psoas role is to stabilizes

Glutes pulls femoral head back into socket

Glute problem = psoas problem

Psoas & glutes - function is to align & control femoral head

Hips aren't aligned they are unable to control the ball inside of socket

Inefficient position of hip & pelvis

Most common compensation is when glutes are squeezed 

When glutes squeeze, ball of femoral head moves forward & grinds on hips muscles

Squeeze glutes too much = low back & knees take the body weight & force

Pelvis & spine must be aligned BEFORE glutes work 

** Don't grip qlutes 

** Align, breathe, control

Loose hip rotation because of excessive squeeze of glutes

Gripping of glutes = compression = wear & tear on hip muscles

Results in FAI - femoral head impingement & hip labral tear

Correct techniques:

Align thoracic region:

Rib cage in line with hips

Long spine

Stack rib cage

Stop gripping glutes

I personally paid to attend the Dallas Mania SCW Fitness Convention. I was not asked to write this lecture review. All pictures are taken by me and used with permission from Dr. Evan Osar & staff.