Are you trying to get more power when training or want to see progress with your strength during certain exercises? This is something a lot of people struggle with because of being quad dominant or feeling pain in their lower back when performing lower body exercises. If you are someone who needs help in activating their glutes, here are some tips.
So firstly, if growing your booty is your goal and you're not seeing progress then don’t worry. Once your nutrition is on track you will start seeing positive changes. This is useful for anyone looking to increase strength and power with certain exercises. When you train your lower body or glutes you must make sure that you're using that specific part during the movement. If you don’t, you will feel a lot of tension on your quads or maybe even on your lower back as these muscles over compensate.
When you train your glutes, glute max (main muscle) will often take over but simultaneously it's important to work the other 2 smaller muscles, glute min and med. These smaller muscles play a big role in toning and lifting the glutes while also stabilizing the lower back and knees.
When it comes to switching on your glutes, you need to be consistent with activation exercises before you start the actual workout. This is basically a warm-up that is specific in isolating and activating your glutes. You can perform this after you complete your normal warm up.
You will start noticing a big difference and start feeling your glutes working more during your exercises like Hip Thrusts, Squats, Bulgarian split squats and some others. I have added in 9 exercises for you to use. There are many more, but this is to give you an idea of what you can do to start switching on your glutes. I suggest choosing 4 exercises and repeating them for 20 reps on each side and follow it for 2 rounds.
These exercises are:
(1) Glute bridge
(2) Banded straight leg kickback
(3) Banded glute bridge with abduction
(4) Banded clamshell
(5) Banded side leg raises
(6) Banded fire hydrant
(7) Banded donkey kick
(8) Diagonal banded side steps
(9) Banded side steps
And finally, you must focus on making progress over time. Happy training!!
For more details, visit fitness trainer dubai now!
Peter Barron, a personal fitness trainer in Dubai helps people to lead a healthy lifestyle with regular exercise and good nutrition. He has been working with clients and helping them to change their lifestyles and achieve their goals for the past 10 years.
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