🍑 Glutes activation! 🍑- one to add to you’re warmup... a little circuit to wake your glutes up before you train, to insure you are using them during your workout!
Four exercises which I explain how to preform below..
You can do this at home or the gym, all you need is a band! Great to use before your booty workout or circuit.
1️⃣ standing single leg lifts - keep band above knees, pushing against the band and squeezing at the top, keep movement controlled and tension on the band - I find I feel these more when I lift on a angle rather then directly behind me or directly to the side!
2️⃣ - seated band abductors - Purch on the end of a seat, knees on a 90degree angle from the hips, on your tip toes, pushing out against the resistant band, keeping movement controlled - make sure you are squeezing your glutes with this exercises, movement needs to be coming from the hips not the knees!
3️⃣&4️⃣ Hip thrusts - first set with a weight, seconds set without, make sure you are driving up through the hips, holding with a squeeze at the top. Keeping pressure through your heals, not in your toes - having your back at the same height as your knees allows you to get a better range of movement, and I find it works my glute more then my hamstrings - you can do these off the side of your sofa, using a large candle as your weight on your hip bone!
10 reps each exercise x 4 sets no rest between sets.
Happy squeezing! 😂
Music : post malone - 92 explorer