2. Connect Your Base-Line To Your Legs.

the gluteus maximus and rectus femoris muscles on a skeleton. Working together to support each leg and align the legs to torso. The gluteus maximus are large muscles covering the back of the pelvis, forming the superficial layer of the buttocks. Convex on the outer side, concave on the inner side, approximating as a square shaped bowl of muscle, tilted across the buttocks. The rectus femoris long, straight muscles at the front of the thigh crossing the hip and knee joints. Also shown are the rectus abdominis muscles up the front of the abdomen from pelvic symphysis to the rib cage.

The rectus femoris muscles align the hip and knee joints.

The gluteus maximus muscles connect the legs to the torso.

Working in tandem, these muscles support the legs through full range of movement - allowing each leg to be moved independently in a smooth and controlled fashion, without effort or strain - when connected to Base-Line support (and the body is free of physical restrictions).

full range of natural movement

Keeping it simple...

your gluteus maximus muscles

glu-tEE-us max-EE-mus

2 images of the gluteus maximus muscles, showing male and female seen from behind. The sacrum lies between the left and right gluteus maximus muscles, a triangle of bone in the middle, with the point downward on midline. The left and right gluteus maximus are closest together at the bottom of the sacrum. Each muscle being a corner, approximately 90 degrees. The muscles diverge as they go up the sides of the sacrum to the top ridge of bone of the pelvis, this edge is straight. From the base of the sacrum the muscles head downward to the top of the thigh bone (femur), also with a straight edge that then forms a distal projection of muscle onto the femur. The gluteus maximus are approximately rhomboid shaped, the outer edges of the muscles differ between male and female. The female a much rounder shape, fuller at the top.

The gluteus maximus are the largest skeletal muscles of the body.

The superficial muscle layer of the buttocks, covering a lot of complicated anatomy that is prone to pain and injury.

gluteus maximus in detail

When the gluteus maximus muscles are engaged (contracting) they exert influence on many structures in the pelvic region, so it is important that they are balanced and working correctly to prevent strain on other structures in the region.

pelvis pictures

Hands on buttocks.

Feel these muscles contract and tighten.

gluteus maximus muscles with the basic bony attachments, male and female pelvis.

Keeping it simple...

your rectus femoris muscles

rek-tus fem-OR-is

the rectus femoris and rectus abdominis muscles seen on a skeleton within the outline of a human figure. From pelvis to shin, the rectus femoris muscles are like a solid pole down the front of the thigh, crossing the hip and knee joints thus aligning the legs to the torso. The rectus femoris turns into connective tissue (ligament/tendon) as it approaches the knee. The kneecap is a sesamoid bone within the connective tissue of the rectus femoris. Pulling your kneecaps up is a good way to activate your rectus femoris.

Think of your rectus femoris muscles as strong poles down the front of each thigh, from pelvis to shin.

The rectus femoris muscles cross the hip and knee joints, correctly aligning the legs to the torso when they are fully activated.

rectus femoris in detail

Locate your rectus femoris muscles.

Below the knee, feel for the bump at the front of your shin bone (tibia).

Run your hands up over your kneecaps and the front of your thighs to the sticking-out bone at the front of your pelvis (hip bone).

This is the full extent of the rectus femoris muscles.

Think of pulling your kneecaps up

and a downward force from your hips.

The whole of each muscle (left and right)

should be solid and strong

aligning the hip and knee joints.

Technique Tips.

Keep your primary focus on your Base-Line muscles. Your core pillar of strength from where the rest of your body extends.

Base-Line muscles

Move around to find the positions where you can activate your gluteus maximus and rectus femoris muscles. Work from your positions of strength.

Feel for balance between left and right sides. This may put you in to some asymmetric positions.

...one leg in front of the other, a foot turning in, a leg sticking out to the side, legs feeling uneven in positioning ...

This means you are starting to feel the imbalance and misalignment of your body, the twists and kinks stored on your body according to your individual trauma imprint.

individual trauma imprints

The gluteus maximus and rectus femoris muscles connecting the base-line muscles to the legs.

Find exercises that are easiest for you to do whilst focusing on your main muscles of movement.

If you are not used to using these muscles it will take time and practice to build the connection.

Pulling my kneecaps up. Imagining a straight line from shin to hip bone. Feeling like I'm walking on stilts.

Trying to contract my big ass muscles and not the smaller muscles that lie underneath.

Feeling the release of the physical restrictions, gaining a little more freedom to move each time and working to body alignment.

1.Find your Base-Line 3. Base-Line to upper body

2. Connect Your Base-Line To Your Legs.

your gluteus maximus muscles

your rectus femoris muscles

Technique Tips.

Optimising the use of your muscles = better health.