There’s nothing more frustrating than working hard in your strength session and not getting the optimal results. Our trainer Danny is sharing his top tips to “Turn On” your glutes when you train so you can be sure you’re feeling the burn.
1. Release hip flexors/improve hip mobility
Tight hip flexors is not only the most common cause of lower back pain, but it also leads to under-active and weak/lazy glutes. By spending 1-2 minutes performing mobility drills or self myo-fascial release (such as laying on the handle of a kettlebell) on each hip flexor before your session you will give your pelvis the best chance to be in a position to allow the glutes to fire effectively.
2. Externally rotate feet/knees on lower body movements such as squats, lunges, deadlifts, hip thrusts etc
By turning your feet out on squats and focusing on pushing knees out (abduction of the hips) on the lower body movements mentioned above, you give your glutes the best chance to fire efficiently and remain active throughout the whole exercise.
3. Activate/wake up glutes BEFORE you start your workout
Spend a few minutes before each workout (preferably with a glute band) activating the glutes with exercises such as; crab walks, knee abductions, hip thrusts, glute bridges, squats etc. This will prime the muscles to be ready to fire when you begin your workout.
4. Think about drawing belly button in towards the spine to maintain a neutral pelvis
The glutes will not fire efficiently when the pelvis is in an anterior tilt position (pulled forwards), by drawing the belly button in towards the spine you help bring the pelvis back to it’s natural neutral position, releasing any tension from the hamstrings and allowing the glutes to work the way they want to without putting pressure on the lower back.
5. Focus on your form, think ‘perfect rep, every rep
Poor form on any exercise will take away from what you are hoping to achieve from a movement and muscle activation perspective, by focusing on perfect form with every rep of every set, you will get the absolute maximum bag for your buck with each workout.
Bonus GLUTE fact:
Hip thrusts improve speed more than squats or deadlifts.
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