As well as looking great in a bikini or wanting to , strong glutes are the key to unlocking your full-body power potential. Want to hit a PR in your deadlift? Strengthen your glutes. It also transfers well to the squat!
AND you get the added benefit of protecting your spine, lower back and knees. ..
Being able to LIFT HEAVY SHIT & safely…. It all begins in the butt and gut. The power from your hips & glutes, and the brace of the belly. ..
Now down to the anatomy the primary action of glute max is hip extension – which is why you typically hear the cue “fuck the bar” – POWER.
Next down the line is the gluteus medius. It primarily helps stabilize the hip by preventing the opposite hip from dropping or the knees from collapsing inwards.
If you fail to recruit your glutes in things like deadlifts (and variations) and squats etc… you will find that your torso (back) and knees will compensate which can lead to injuries, niggles tightness…
INSERT THE PEANUT BUTTER MAKER
- Focus on squeezing and engaging your glutes as you raise your hips off the ground, pelvis tucked under, and making peanut butter. I always say “pretend you have peanuts between them cheeks and SQUEEZE them and make peanut butter. - Once you master this 2 legged version without a booty band, add one!
- AND / OR try the 1 leg version, or this leg slide version I am demonstrating. - make sure to slow down the tempo and even hold for a few seconds at the top of the bridge. - make sure that as you do the glute bridge, you don’t hyperextend your low back to get your hips up higher