Having a hard time getting your glutes to fire? Here's how to fix your 🍑. Explosive hip extension is the basis of every athletic movement and when your hip extension generates about as much power as a squirrel in a hamster wheel, the entire movement hierarchy fails.
Hip extension/glute activation decline because the head of the femur is torqued internally forcing the hip to do two things:
1. Sit in adduction making you move around like you're a 3 year old that has to pee.
2. Internal rotation, loading the labrum & knee and takes the femoral head out of a centralized position.
In order to properly squat and force the glutes to drive horsepower into the ground like a nitro methane drag rail, you need to create 'space' for the head of the femur.
Peep this: ✅ hips feel like they're filled with sheet metal screws when you squat?
✅ You've done more glute bridges than a Vegas stripper and they still don't work?
There are six muscles that need more attention than the cast of 'Real Housewives.' The external rotators (superior/inferior gemelli, obturator internus/externus, quadratus femoris and piriformis) control the orientation of the head of the humerus relative to the acetabulum.
Which means when you're so 'quad dominant' that you look like you're 💩 a pineapple, it's because the hip isn't doing what's it's designed for.
1️⃣ Two bands at knee height on the rig, step into opposing bands at the knees and squat driving the knees out. 3 x 10
2️⃣ Supine, double up a 1/4" band around your ankles, load it, turn the ankles in and out under load. 3 x 10.
3️⃣ Double the same band just above the knees, wide stance, knees bent, supine, bridge, now flare the knees. 3 x 10
4️⃣ Sit at 90 degrees, double band at the knees, wide foot stance, now flare the knees, 3 x 10
5️⃣ Stand on the band with both feet, wide stance 1/4 squat, twist and hold the band in an 'X' now lateral walk 50' each way.
BOOM! Booty on 🔥Smash you later!
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