Published On Jul 8, 2019
A lot of our clients, females, in particular, struggle to form a connection with their glutes. This leads to less muscle growth which equals a smaller butt. Today we are going to show you how to activate your glutes.
When people squat in the gym, they roll their knees inward. This means that the glutes are not activated. A simple fix to this is to grab a hip circle or a band and perform a goblet squat. Try out these cues:
- Inhale on the way down
- Push knees out on the way down
- Exhale on the way up
- Actively push out on the band
Weighted Frog Pump:
- Lie on the floor
- Touch the bottom of your feet together
- Put your knees out
- Hold weight onto your hips
- Push upwards through the heels
- Make sure to tuck your pelvis
Lying Leg Raise:
- Wrap a light band around your ankles
- Bring your top leg in front of you
- Rotate your leg internally
- Bring your leg upwards to the ceiling
- Inhale on the way up
- Exhale on the way down
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