Glute activation exercise
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How’s your 𝐜𝐡𝐞𝐞𝐤 𝐩𝐨𝐩𝐩𝐢𝐧’ 𝐠𝐚𝐦𝐞? People are getting vaccines, stuff is starting to open back up, and the clubs are going to be going wild… it’s time to practice your booty pops. Seriously, though, being able to isolate various muscles throughout your body will keep you more in tune with your body during exercises and help you selectively activate specific muscles. Why is my booty so big? It’s not just from specific exercises, but because I consciously activate that puppy.
Part of being able to successfully pop your cheeks is to also be able to isolate your quadriceps and hamstrings (harder). Most people will pop their glutes, but will also engage their quads and hamstrings. Can you pop them without your quads, hamstrings, and lower back coming into the mix? If not, turn your legs outward as much as possible and tuck your pelvis posterior (flatten your back to the floor) - this shortens the muscle fibers of the glute and makes it easier to engage them. Want to challenge yourself if it’s too easy? Turn your thighs inward as much as you can, lengthening your glute fibers, and arch your lower back as much as possible (anterior tilt) - this position is more difficult to get activation of the glutes.
For the quad, it is easier to “pop” it when your leg is straight and harder to pop it with the leg bent. In order to pop the hamstring, it is easier to pop it with the knee bent - when the leg is straight, it can be helpful to gently drive the heel into the ground.
Once you gain more awareness of each of these muscle groups, go do some lunges, squats, and deadlifts. Can you consciously use one over the other?
It can take a few weeks for your brain to connect to each of these muscle groups without turning other muscle groups on as well.
#Glutes #GluteStrength #gluteactivation #glutesworkout
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