Glute activation in three steps | How to switch your glutes on!
Вставка
- Опубліковано 29 лип 2024
- For a more in-depth guide please visit stretchtherapy.net/
This follow-along video will show you extremely effective activation techniques for the gluteus maximus muscles (what we all call "the glutes").
Glute activation is key in helping to protect you from lower back pain and is fundamental to efficient movement patterns. And today's lifestyle, where we spend most of out time sitting, is only helping to switch those glutes off!
Learn how to switch your glutes on, and feel how much better you move as a result.
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Timestamps
00:00 - Intro
00:43 - exercise as diagnosis and treatment
01:06 - exercise demo begins
01:30 - dissection of final position
02:10 - flatten the lumbar spine
02:45 - activate the glutes
03:16 - additional tail tuck
03:45 - additional details: making the exercise easier or harder
04:56 - making it harder still (single glute version)
06:00 - adding hamstring curl, correctly
06:55 - HOW NOT to do the exercise
07:09 - deeper explanation of what we are trying to do with this exercise
08:09 - changing the shape of the spine while loaded
09:18 - Don't rush!
masterful-without over instucting
Rome was not built in a day, I love that,
infinite thanks.
True, too!
Hi, always love your videos!
I'm having trouble even with the cue to push my feet into the ball. I feel that my hamstrings are still activating over my glutes.
Should I be pre-clenching the glutes before pushing my feet down, or is that indication that my glutes just aren't strong enough yet and I need to reduce the difficulty?
Thank you. Try putting your calf muscles on the ball instead of the heels, and lightly squeeze the glutes to feel exactly where they are, then press down. Do report back after you try this. Cheers, Kit
I have a long way to go, doing the 1st exercise is cuz hamstrings to cramps.
That's common in the beginning, Robert. Try squeezing the glutes together before you even think about pressing the legs down; this can help activate them. Two more strategies: search on this channel for "hip flexors" and do one before trying the exercise above. Another assitance technique is to put your calves on the ball (shorten the levers) and try again. You will get there!
Wow
Slow is the key, i shook so much to even keep two legs on the ball.
I think i got one leg ok, when i pointed my too.
Fearing that cramping.
Should we do that?
Where were you cramping, Cindy? Hamstrings?
I had a laminectomy done in L5 S1 due to spinal stenosis twenty years ago but nowadays my glutes becomes overactivated (tight) when I sleep and I wake up with a spasm in my lower back at night . Don't know whether I have described it correctly or not.
Any particular muscle I should stretch more often to get rid of that ? I feel I have tight hamstrings though.
Definitely; this one: ua-cam.com/video/Fu01tG0aYiM/v-deo.html
Keep the knees bent, at least 90° at the knee, and the movement will affect the glutes and the lower back very well. As you get looser, play with gentle leg, partial knee opening. As well, try the floor lunge (this channel); this stretches the glute on the front leg, and the hip flexor on the back: ua-cam.com/video/CrF2iMnn09w/v-deo.html
@@KitLaughlin Thanks for your reply and concern !