Glute Imbalance and Scapular Winging
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We all just have to be wherever our body is. I had to quit doing back squats because they were killing my low back. Some days I have trouble with front loaded squats too and my trainer is like just stop. You are already getting expert advice. My thought for you is to do single leg stuff. One leg bridges to activate those glutes. Lunges or single leg squats with only the weight you can handle for perfect form. Work slowly. No matter who you are or what your goal is it’s a process to get there.
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Just wanted to post a quick update since it's been a while.
So I've been working with the osteopath about once every 3 weeks.
We released my thoracic spine, and now I'm back to doing those basic Y's, T's, and I's that I did 2 years ago.
Except this time, my upper traps aren't taking over.
However, I'm still getting that winging feeling in my left scap; it feels like it's getting locked up.
My osteopath says that it might be due to a tight subscapularis, so now I have to release it daily with a lacrosse ball.
I'm not allowed to bench-press, shoulder-press, or do push-ups, but I can still do rows, pull-ups, squats, and deadlifts.
I can now squat without pain. I just have to do that hamstring shortening exercise before I workout.
However, my squat still feels asymmetrical: I always feel either the left glute OR the right glute working more. They never fire evenly.
My osteopath said not to worry about this too much, since the squat is a quad-dominant exercise.
"I'm still experiencing an overactive left hamstring when I do certain movements though," I told him.
He recommended that I do the banded glute bridges on my left side instead.
He said not to squeeze the glute as I do it. Apparently, because I contract my glutes before I start the exercise, this is causing my hammies to take over.
"Think about what you're going to do tomorrow, think about the sun, and going to the beach... but DON'T think about squeezing those glutes. They should activate automatically without thought."2 -
Hey guys,
Ever since the start of 2015, I've been trying to fix my glute imbalance and scapular winging, but to no avail.
Long story short, when I descend during the squat, my body shifts towards the right, and when I ascend, I feel my right glutes and quads doing the brute of the work. Therefore, I have a weakness in the left side of my body, meaning that my right completely takes over during the lift.
I also having scapular winging in the left side of my body. When I bench, I find it puts stress on my biceps. I've been trying to keep my scaps down and back during the bench and trying to squeeze my chest during the way up, but it's a struggle for sure - very hard to feel the chest squeezing, very easy to let the arms take over.
After working with several personal trainers and not having any success from their workouts, I decided it was time to see a physio. She did a full assessment on me and listed the following problems:
1/2 inch leg length discrepancy (right leg longer)
SIJ misalignment
poor posture — sway back
poor gluteal recruitment on single-leg squat (more-so on left side)
weak gluteus medius and gluteus maximus (left is weaker than right)
poor hip external rotation (both)
post pelvic tilt at the bottom of squat
scapular winging on left side
weak serratus anterior strength
weak rhomboids and weak middle and lower traps
She gave me a daily stretching routine for my hips, and a workout to target both my glute imbalance and my scapular winging. I also got a half inch insole implanted in my left shoe (to add height due to the leg length discrepancy). 6 weeks later, no improvement. Still favoring the right during the squat, still feel scapular winging.
Decided to see a kinesiologist, who told me that physio tends to focus more on isolation, rather than taking the whole body into account and was also more for people with acute injuries. She did her own assessment on me, and noted the same problems that have been evident all along.
She prescribed me a workout to do to target the weaknesses and imbalances (for the scaps, hamstrings, core, hips, and glutes). I've been working her for almost a month now, and we've been making some adjustments to the program along the way (e.g., removing, adding exercises, targeting the left side 2x more for some exercises), and although my core and stability has improved, my right glute is still firing harder and my left scapular still feels shaky and imbalanced.
What should I do? Should I keep working with this kinesiologist and pray that her program will eventually help me? Or should I just give up? Maybe sign up for barbell classes/training? I really want to get into doing StrongLifts and building some muscle, but I know that I can't when I have so many problems.
I have degenerative scoliosis. My curve is based on my lower back and greatly affects my hips. My right hip sticks out and my right leg is (currently) 1.65 inches shorter than my left as a result.
I train carefully and squat way less weight than I used to. I do go very heavy on the leg press as it is easier for my to balance my “inequities” when I’m not standing. I modify my stance (when using both legs) so that it looks improper to some, my left leg is in front of my right, but it is where I need it to be to not place more of the stress/weight on my right side. I also train single leg, even when I squat. I also greatly vary stance (wide feet, mid-range, narrow feet).
My back pain got significantly worse a couple of years ago and I started taking Yoga a few times a week. 90 minutes vinyasa classes. The even sided emphasis has helped me greatly! My right side is definitely not my “good” side, but my range of motion has really increased and my pain has substantially decreased. I barely touch the muscle relaxants anymore.
Edited because auto-correct wants to embarrass me and this time I caught before it was too late!0 -
EDIT: my osteopath thinks my infraspinatus is the problem... NOT my subscapularis.2
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You might be interested in this e-book by long time physical therapist and Certified Strength and Conditioning Specialist.
https://www.amazon.com/ALL-GAIN-NO-PAIN-Comeback-ebook/dp/B075VJYSD20 -
My sciatia has been pretty aggravating these past few days.
Probably because I've been squatting progressive overload.
I'm only at 65 lbs right now and some guy in the gym was recommending that I deload and take it easy... Like only increase the weight by 5lbs each week, rather than each workout.
Something to think about...2 -
Just visited my osteopath.
He reminded me that the reason I'm still experiencing pain is because my pelvis is constantly shifted to the right, meaning all my pressure is on that right leg as well.
He said that I have to be more mindful of my pelvis position in my everyday life.
When I'm standing, have my left foot back a bit and shift my pelvis left to ensure symmetrical alignment. Place pressure on left foot.
When I'm sitting, tilt my left pelvis back, and right pelvis forward.
Hopefully constantly being aware of my pelvis position will help cure my pain.
He said to take a break from squatting for a couple of weeks, and no overhead exercises either, so I'll probably do something like this:
Workout A
Bench: 3x5
BB Rows: 3x8
DB Flyes: 3x8
DB Rows: 3x8
Workout B
Pull-ups: 3x5
Tricep-pulldown: 3x8
Lat-pulldown: 3x8
Bicep curls: 3x80 -
EDIT:
Workout A
Bench: 3x5
BB rows: 3x8
Bicep curls: 3x8
Seated rows: 3x8
Workout B
Pull-ups: 3x5
Tricep pulldown: 3x8
Lat pulldown: 3x8
DB Tricep Extensions: 3x81 -
The tight, lingering pain is still bothering me despite me being more aware of my pelvis position when I'm standing and sitting.
I think I may have to modify my sleep position too... I'm not sure.
Also, although my scaps feel a bit more solid and stable, they're still not good. When I bench, I feel my right pec working, but not my left. The pressure is still being displaced onto my shoulders, arms, lats...
Anyways, I tried the above routines, and it wasn't enough volume, so I added more:
Workout A: Chest, back, and biceps
Bench: 3x8
BB rows: 3x8
Pushups: 3 sets to failure
DB bicep curls: 3x8
Seated rows: 3x8
Cable bicep curls: 3x8
Planks: 3 sets to failure
Workout B: Shoulders, lats, and triceps
Pull-ups: 3x8
Dips: 3x8
Lat pulldown: 3x8
Skullcrushers: 3x8
Front DB raises: 3x8
Tricep cable pulldowns: 3x8
Lateral DB raises: 3x81 -
Experienced what I think is DOMS before I was going to try Workout B.
The front of my right shoulder was hurting.
Guy at the gym told me I had overworked myself last time.
Ended up just rehabbing with some exercises.
Next time I work out, I gotta take it easy. Maybe decrease to 5 exercises.1 -
Took me 3 days to fully recover from Workout A lol. Hopefully, my body builds more tolerance soon.
I tried Workout B today.
During and after the workout, my right arms felt sore, but not my left. The soreness only lasted for like 30 minutes.
It's obvious that my right arms are much stronger than the left. My extreme asymmetries frustrate me. I should try to do more unilateral exercises...0 -
Been working out steadily 3x a week since I last posted .
The leg pain is pretty bad some days... Other days I can't feel it at all.
I just gotta keep thinking about my pelvis positioning.
Can't do squat, deadlift, or OHP for the time being.
Workout A: Chest, Back, Biceps
DB Bench: 3x8 (22.5 lbs)
Pendlay Rows: 3x8 (70 lbs)
DB Bicep Curls: 3x8 (20 lbs)
Cable Rows: 3x8 (27.5 lbs)
Cable Bicep Curls: 3x8 (40 lbs)
Planks: 3 sets
Workout B: Shoulders, Lats, Triceps
Assisted Pull-Ups: 3x8 (30 lbs assistance)
DB Skullcrushers: 3x8 (17.5 lbs)
Lat-Pulldown: 3x8 (65 lbs)
Tricep Pulldowns: 3x8 (40 lbs)
DB Front Raises: 3x8 (17.5 lbs)
DB Tricep Kickback: 3x8 (17.b lbs)0 -
Workout A: Chest, Back, Biceps
DB Bench: 3x8 (25 lbs)
Pendlay Rows: 3x8 (80 lbs)
DB Bicep Curls: 3x8 (20 lbs)
Cable Rows: 3x8 (30 lbs)
Cable Bicep Curls: 3x8 (40 lbs)
Planks: 3 sets
Workout B: Shoulders, Lats, Triceps
Assisted Pull-Ups: 3x8 (30 lbs assistance)
DB Skullcrushers: 3x8 (17.5 lbs)
Lat-Pulldown: 3x8 (70 lbs)
Tricep Pulldowns: 3x8 (40 lbs)
DB Front Raises: 3x8 (17.5 lbs)
DB Tricep Kickback: 3x8 (20 lbs)
Starting to plateau a bit.
I also need more sleep. Only sleeping 6 hours a night + one long nap after work.0 -
Worked out on Thursday and experienced pain in my left joint (middle of arm), which lasted until Tuesday.
Going to give it a full 7 days just to be safe.
My left scap must not be secure, causing my left arm to recruit the wrong muscles during lifts.
On a more positive note, I squatted with a resistance band and didn't feel pain after. Might be a different story if I add weight though...2 -
Weight is getting heavy. Doing less sets now.
Workout A:
Squat: 3x8
BB bench press: 3x8 (45 lbs)
Pendlay rows: 3x8 (75 lbs)
Cable rows: 3x8 (32.5 lbs)
Planks: 3 sets
Workout B:
Squat: 3x8
Assisted pull-ups: 3x8 (30 lbs assistance)
DB skullcrushers: 3x8 (17.5 lbs)
Lat-pulldown: 3x8 (65 lbs)
Tricep-pulldown: 3x8 (42.5 lbs)
DB front raises: 3x8 (17.5 lbs)
Pain in left arm emerges after workout B.
Left leg pain emerges if I don't constantly adjust my pelvis position throughout the day.
Going to keep adding resistance during the squat. Hope to add weight soon.
I feel my right pecs working during the bench, but not my left. Instead, my left arms and shoulder tend to take over.
Trainer in the gym says I need to keep working on keeping that left scap retracted. My shoulder must be shrugging forward he said.1 -
Squatted with heavy resistance bands today and the tightness in my left glute flared up.
It's weird because right now, I'm not feeling any pain down the back of my left leg.
It's just that my left glute is very tight, like it's impinged or something...
Workout A:
Squat: 3x15 (heavy resistance)
BB bench press: 5x5 (50 lbs)
Pendlay rows: 5x5 (80 lbs)
Cable rows: 3x8 (35 lbs)
Workout B:
Squat: 3x15 (heavy resistance)
Assisted pull-ups: 3x8 (30 lbs assistance)
Lat-pulldown: 3x8 (65 lbs)
Tricep-pulldown: 3x8 (42.5 lbs)
DB front raises: 3x8 (17.5 lbs)1 -
Thank you for sharing your experiences, Dern420.
I have non-firing glutes and have had some of the same frustrations you have expressed, trying to find a path toward resolving this problem. In the end, I suspect you will become the expert in how this can be accomplished, so please do keep adding posts.
I recently read an article that described sequela of glute amnesia. Both hamstring tightness/pain and IT band issues were mentioned. That was an Ah-Ha! for me. I believed, for a long time, that my problems originated in my legs (because that is where my pain/tightness is).
...Now, I'm looking for insightful remedies to re-activate my glutes. I agree: there may be advice available, but much of it is not helpful or counterproductive. And, there does not seem any consensus, nor any noteworthy experts on the matter.
Like you at an earlier point, I find that other muscles take over during glute-intended exercises (and suffer from being improperly used/overworked). Reading that you were--over time--successful getting yours to fire, at all, is wonderful news for me. The fact that this hasn't been easy for you affirms that my experience isn't something unusual.
I think answers lie in a multi-pronge approach.
As I read your posts, it seems a lot of advice you received could be helpful, if the "right" combination and amounts of rest/exercise/stretching/icing/massage etc could be found. I'm thinking I should keep a diary, so I can see cause and effects more clearly.
I also believe that the recipe will need to be modified as the body changes. Working towards improvements will be a multi-step process and will take time.
The important things are to continue to hone your body awareness and not give up hope. My money is on you!
The best to you!
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Thank you for sharing your experiences, Dern420.
I have non-firing glutes and have had some of the same frustrations you have expressed, trying to find a path toward resolving this problem. In the end, I suspect you will become the expert in how this can be accomplished, so please do keep adding posts.
I recently read an article that described sequela of glute amnesia. Both hamstring tightness/pain and IT band issues were mentioned. That was an Ah-Ha! for me. I believed, for a long time, that my problems originated in my legs (because that is where my pain/tightness is).
... Now, I'm looking for insightful remedies to re-activate my glutes. I agree: there may be advice available, but much of it is not helpful or counterproductive. And, there does not seem any consensus, nor any noteworthy experts on the matter.
Like you at an earlier point, I find that other muscles take over during glute-intended exercises (and suffer from being improperly used/overworked). Reading that you were--over time--successful getting yours to fire, at all, is wonderful news for me. The fact that this hasn't been easy for you affirms that my experience isn't something unusual.
I think answers lie in a multi-pronge approach.
As I read your posts, it seems a lot of advice you received could be helpful, if the "right" combination and amounts of rest/exercise/stretching/icing/massage etc could be found. I'm thinking I should keep a diary, so I can see cause and effects more clearly.
I also believe that the recipe will need to be modified as the body changes. Working towards improvements will be a multi-step process and will take time.
The important things are to continue to hone your body awareness and not give up hope. My money is on you!
The best to you!
Thanks for the post! It's comforting to read that other people out there suffer from similar problems.
Although I have been able to get my left glute to fire during squats, the surrounding muscles are still taking over during one-legged exercises such as the single-leg glute bridge. I'm slowly coming to terms with this: It may be something that I have to deal with for the rest of my life.
Also, even though my left glute is firing during the squat, it still doesn't fire evenly along with the right. And if I do too much weight or too heavy resistance, my piriformis syndrome (tightness in left glute) gets triggered.
The only temporary solution is to keep stretching and keep doing the hamstring shortening exercise.2 -
Workout A:
Squat: 3x15 (heavy resistance)
BB bench press: 5x5 (55 lbs)
Pendlay rows: 5x5 (85 lbs)
Bicep curls: 3x8 (35 lbs)
Workout B:
Squat: 3x15 (heavy resistance)
Assisted pull-ups: 3x8 (30 lbs assistance)
Lat-pulldown: 3x8 (65 lbs)
Tricep-pulldown: 3x8 (42.5 lbs)
DB front raises: 3x8 (17.5 lbs)
Panks: 3 sets
Going to crush workout B today. Hopefully I can increase the weight on some of the lifts.1 -
Workout A:
Squat: 3x15 (heavy resistance)
BB bench press: 5x5 (60 lbs)
Pendlay rows: 5x5 (85 lbs)
DB Bicep curls: 3x8 (20 lbs)
Workout B:
Squat: 3x15 (heavy resistance)
Assisted pull-ups: 3x8 (25 lbs assistance)
Lat-pulldown: 3x8 (65 lbs)
Tricep-pulldown: 3x8 (42.5 lbs)
DB front raises: 3x8 (17.5 lbs)
Panks: 3 sets
My left glute is still feeling tight after I squat, but it's definitely not as bad as it used to be. Slowly but surely, I'm improving. I hope to be squatting with ultra-heavy resistance next week, and then the week after, I hope to be squatting with just the barbell (no resistance).
It's funny because when I ascend during the squat, I'll feel my right glute kick in first, and then my left one will kick in. So the left is like delayed.
Sometimes, I'll feel only the right working. Sometimes only the left. Most of the time, both of them will activate though... just not evenly.
Bench press is getting better. I actually find benching with the bar is better than benching with DB's. The barbell locks your arms in place, giving you more control. All you have to do is keep your scaps back and down the whole time. Focus on pushing from the chest and arms without shrugging forward. Doing retraction exercises before definitely helps.1
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