Flow Masters,

When it comes to athleticism, there's one group of muscles that often flies under the radar but plays a critical role in movement and performance: the gluteals. Weakness or poor activation of the glutes, particularly the gluteus medius, can limit a player’s ability to generate power and fluidly move through key athletic positions. Let’s break down why this muscle group is underrated and undertrained—and how you can help your athlete unlock their potential.

Why Are the Glutes So Important?

The gluteal muscles are part of the posterior chain, which is one of the main contributors when players flow in and out of a hip hinge during pitching or hitting. If these muscles are weak or not firing correctly, athletes can experience a “movement dead zone”—an area in the body that suffers from chronic weakness or poor activation. This can lead to poor performance, energy leaks, and even injury.

Why Do Players Experience Weak Glutes?

Several factors can contribute to gluteal weakness:

• Too much sitting: Long bus rides, video games, and waiting around between games all contribute to decreased activation of the gluteal muscles.

• Poor training: Many young athletes aren’t targeting their glutes effectively in their training, especially when focusing only on traditional strength movements that don’t engage the glutes in athletic, functional and fluid ways.

How Can Gluteal Weakness Be Improved?

1. Increase Neural Drive to the Glutes

   
   Research shows that isometric exercises are excellent for improving the efficiency and amplitude of your neuromuscular system. Activating the glutes in combination with core and spiral movement patterns used in baseball helps reinforce this connection. Studies by Dr. Chris Powers at USC have demonstrated how targeted gluteus medius training can significantly improve hip stability and athletic performance, especially in preventing injuries like lower back pain.

2. Train Glutes with Muscle Synergies

   
   The body operates as a coordinated system, with muscle groups working together in perfect harmony. This "muscle synergy" is key for dynamic movement. Ground-based flow training, like what we emphasize at Baseball Flows, helps ingrain the correct kinetic chain sequencing patterns. This ensures your glutes are not only activated but also working in tandem with other critical muscles.

3. Train Transitions, Not Just Positions

   
   Athletes often focus on positions—whether it’s the stance for hitting or the delivery for pitching—but the real key is training the transitions between movements. It’s during these transitions that most energy is lost. Arresting energy leaks while transitioning between athletic positions leads to more efficient and powerful kinetic energy transfer, giving your player more pop in their swing or more velocity on their throw.

How We Help You at Baseball Flows

Our Baseball Flows app is designed with these principles in mind. Through specialized training that focuses on the glutes, core, and athletic movement transitions, we help your athlete improve their performance on the field. The program includes ground-based flow exercises that specifically target glute activation, muscle synergies, and smooth transitions—all essential for boosting power and athleticism.

Don’t let your athlete’s potential be held back by undertrained muscles and global movement patterns. Sign up today and watch them move more efficiently, generate more power, and stay healthier through the season.

Want to experience our Baseball Flows app?

Check out our new “Infield Flows: Flow like a Shortstop” and “Fall Flows” programs!

The first 25 customers to use coupon code ‘ALLSTARFLOW’ get their 1st month of training for just $4.99!

For a limited time, get 20% off our annual subscription and receive our “Flows to Throw” athletic throwing program for free!

Coaches! welcome to our Level 1 Certification, where you'll witness the extraordinary influence of Global Pattern Screening firsthand. Together, we will unlock the true potential of baseball and softball players, revolutionizing player development through the art of movement system training.

Baseball Flows (Level 1 Certification): Global Patterns Screening (GPS)

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Let's train smarter, move better, and flow in the game.

Best Regards,

Dr. Ismael Gallo DPT, MBA

Founder, Baseball Flows

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