Going Backward to Go Forward

It’s hard to shorten a muscle that’s already tight. Instead of just trying to squeeze your butt harder, explore bringing some loaded length to it first. Treat it like a rubber band, using length to load and help create elastic energy to then get you into the shortened position and moving forward.
1) Back leg pushing: I love this for helping to create more stability in the pelvis and work the glutes on both legs. Push your back leg back without letting your knee straighten or your foot go anywhere. Use that engagement to turn your pelvis toward the front leg and send it straight back. You should feel more connection with the outside of your heel on the front leg. Make sure you don’t lose grounding through the base of your big toe. Maintain this throughout a split squat.
2) Maintained hip hinge: This helps open up the lower glutes and proximal hamstrings a bit, giving you more access to your posterior chain. Watch that you don’t come out of the hinge at the top to help your glutes learn how to be strong in a lengthened position.
3) Retro hip hinge: Again, we’re using the front leg to help create stability in the pelvis and push you into your back glute. You should be so centered over your back leg that you can wiggle your toes on your back leg and feel like the front leg could just lift off of the ground. You might need to work into the full hip shift, but do the best that you can. The alternating movement can help give you fresh chances to begin again instead of forcing yourself into the movement.
4) Retro hops: Sometimes doing a quick movement into a move can help you to not overly tense and help teach tissue how to let go. Embrace the potential initial awkwardness, and work on finding a rhythm. Feel nervous about leaving the ground? You can simply practice throwing your arms back to help sit into your hips.
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/

[@kcharters239]

Absolutely love the Retro Hip hinge (omg I hated them at first ;-) but now they are my go-2 movement. thank you!

[@loriwilliamson5738]

Thank you for sharing your expertise! VERY helpful. Love this safe and effective channel!