Let’s talk about GLUTES. Here are some common mistakes made when attempting achieve George while training-
Mistake #1: Hit ‘em Heavy, Hit ‘em Hard
The glutes aren’t like the biceps or quads, in the sense of it taking absolutely no effort or mindfulness to hit them hard with an exercise. In truth, your glutes will hardly activate unless you make a concerted effort to engage them during the lift in question. With this in mind, it wouldn’t be a smart move to start off by trying to crack out reps with heavy weight, regardless of the exercise you choose to hit them. There’s a high chance that your body will simply rely on what’s already strong to perform the lift instead.
The Fix: Use lighter loads, slow your tempo down, and focus on actively contracting the glutes on every rep of exercise. For movements like hip thrusts, reverse hypers and glute kicks, try holding the weigh for a full second second count at the top of each rep (contraction )
Mistake #2: You’re only Using One Plane of Force
The glutes are actually made up of a group of 3 muscles on each limb. The gluteus maximus, medius, and minimus. Truthfully, movements like squats, deadlifts, hip thrusts, good mornings and the like all train one capacity – hip extension. This neglects the glutes other roles as lateral stabilizers, external rotators of the thigh, hip abductors and posterior pelvic tilters.
The Fix: Doing exercises like rear leg elevated split squats, Cossack squats, lateral lunges, and even isometric hip abduction holds are supreme ways to light up the glute medius and minimus and make sure that the glutes are being trained entirely.
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