Want bigger stronger glutes? Read on...
Glutes don't just look good. They are good for you. They feel good. They make you feel good. They make you good at life. They also protect your spine, low back and have countless other benefits.
Sadly though your glutes aren't always there when you need them.
Glutes are lions. The Kings of the jungle. Capable of immense power. But did you know that lions sleep like 20 hours a day.
Your glutes are the Gluteus Maximus. Yes Maximus. Think maximum. They are the biggest muscle in the body also the strongest. They are your power house. But most of the time they are asleep.
Think how much you've been sitting lately. Even more than you use to. Its honestly pretty rare that you have to use your glutes. Like those lions they are the “Big Guys”. A lot of times other, smaller muscles like the low back or quads for instance can get the job done. So your body just doesn't recruit your glutes.
Plus sitting on them really doesn't help. It just makes the matter worse.
So what's to be done about it?
WAKE them up!!!!
That's right, here is a very short routine that you can do under a minute to wake up your glutes and make sure that now they will be alert and working.
Mini Band Lateral Walk - Perform 10 Steps Each side
Make sure that you keep in a low athletic position through out the movement. And keep your feet wide and steps short. Keep the feet and ankles straight. Don't let the band make you Duck Walk.
Mini Band Bug Squashes - Perform 10 Each Leg
Make sure to keep your non working leg strong, rooted and stable. Again you will be in an athletic position. Like a quarter squat. Your working leg will be pressing the ball of your foot firmly into the ground. Like squashing a spider. Focus fully rotating your knee all the way in and all the way out.
Mini Band Monster Walks - Perform 10 Steps Forward/ 10 Backwards
These will produce a very nice glute burn. Again make sure you are in that athletic position be as low as you can with good form. Take steps forward and back that are diagonal or 45 degrees to each side. Really focus on the backward steps they will really light your glutes on fire.
There you have it Perform all 3 activation exercise for 10 steps each, in a row without rest and your glutes will feel alive! I promise.
You will feel those lions roar!
P.S. Do you want to work on your glutes? We specialize in aesthetic and athletic training. So we will get you looking great, and performing at your best in no time.