Now that that’s out of the way, let’s get started. Keep your trunk stationary and resist with the upper body the movement (keeping a hand in front of your chest can help with this).I can’t help but visualize a hole drilled into a sheet of plywood.Īnyway, I’ve discussed this issue on more occasions than I care to count because I see more of this than I care to see. Anchoring the bottom leg on the ground, externally rotate your top leg while keeping the original angle, like you’re opening a book.
Make a 90-degree angle with your legs - your heels should line up with your butt. Lie on your side, resting your ear on your upper arm or whatever is most comfortable for your neck. Once at the top position, slowly lower your body down, starting with the top of your back, ending with your butt.Ĭlamshells: Place the band right above your knees.
Be mindful to avoid overextending your spine. Gently press into your heels as you lift your pelvis toward the ceiling while keeping your upper body rooted to the ground. Glute bridges: Lie on the ground with your feet hip distance apart on the floor.Slowly lower down, beginning with your hips. Be sure to keep your neck in line with the rest of your torso. Starting with your feet, push away from the ground as you lift your butt off the ground, making a table position with your legs and torso. Place your shoulder blades against the object while planting your feet on the ground, making about a 45-degree angle with your knees. Banded hip thrusts: Lean against a bench, couch or chair that won’t move.Resistance-band air squats: Place the resistance band above your knees and squat, working against the resistance band throughout.Use a resistance band to do a couple rounds of 25 reps of each exercise or until you feel your glutes fire up: Using a resistance band to warm up for squats can increase power and strength, according to a 2011 study in the Journal of Human Kinetics.
Activation is key to recruiting your glute muscles.
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