1) Stretch Hip Flexors 2) Dynamic Stretches: - Side Lunges - Reverse Lunges - Forward Lunges - Swings - Goblet Squats 3) Lateral Band-Walks (10 to the left, 10 to the right 4) 10 Donkey Kicks (Each leg has 10) 5) 10 Firehydrants (10 on each leg) 6) 10 second Plank where you're squeezing the glutes as hard as you can
I don’t like glute activation as well. I get tired and low energy to do the actual workout. What I do instead is warm up (running for 10 min) and stretch the areas I Will workout.
Brett, what do you suggest for someone who struggles to engage the glutes in exercises like squats? I like to warm up the glutes first because I feel like it’s easier to “find” them and keep them engaged.
Sometimes, just tinkering with form and just practicing is all you need to find the best way to get the best glute contraction etc Glute activation will only get you so far.
Dont be afraid to add weight. Your hips will respond and try to exert force naturally. Just add a little bit and focus on square hips while going down.
Instead of squats, try sumo squats with a bit of a wider stance and feet pointed out a bit. Keep your knees from caving or moving to the sides and the tension should remain on your glutes
Friend, rearrange the positioning of your feet on the floor until you can feel like your heels are “digging into” the floor, as if you’re trying to tear apart the floor. You can practice this barefoot on tiles or wood where your feet will be flat & won’t slide. When you feel that you could rip apart the floor by your heels digging in, then you do the squat, & you’re activating your glutes. Another way is to slightly rotate the hips externally. Keep your chest up Lastly, focus on the top range of the squat movement. The further down you go, the harder your quads have to work & the more your body is shifted forward (to keep your balance). If you want to hold onto a bar or edge of a counter & slightly lean back to do body weight squats, you can feel more of your body weight loaded on your glutes & can go down further. You’ll notice this feels more like a standing hip thrust if that makes sense.
1) Stretch Hip Flexors
2) Dynamic Stretches:
- Side Lunges
- Reverse Lunges
- Forward Lunges
- Swings
- Goblet Squats
3) Lateral Band-Walks (10 to the left, 10 to the right
4) 10 Donkey Kicks (Each leg has 10)
5) 10 Firehydrants (10 on each leg)
6) 10 second Plank where you're squeezing the glutes as hard as you can
This should be pinned.
lol your activation drill is my entire workout 🤣
Facts lol
Same
10 reps each exercise? that’s sad
🤘🏼same here 😅
@@TitiLectric everyone starts somewhere. watch that attitude sis. xoxo
I love how quick you get the point across, no need for 40 minute explanation, love you
It really helps me personally to do glute activations. I’ll even do some body weight Bulgarian splits squats.
I don’t like glute activation as well. I get tired and low energy to do the actual workout. What I do instead is warm up (running for 10 min) and stretch the areas I Will workout.
Brett, what do you suggest for someone who struggles to engage the glutes in exercises like squats? I like to warm up the glutes first because I feel like it’s easier to “find” them and keep them engaged.
Sometimes, just tinkering with form and just practicing is all you need to find the best way to get the best glute contraction etc
Glute activation will only get you so far.
Dont be afraid to add weight. Your hips will respond and try to exert force naturally.
Just add a little bit and focus on square hips while going down.
Instead of squats, try sumo squats with a bit of a wider stance and feet pointed out a bit. Keep your knees from caving or moving to the sides and the tension should remain on your glutes
Friend, rearrange the positioning of your feet on the floor until you can feel like your heels are “digging into” the floor, as if you’re trying to tear apart the floor.
You can practice this barefoot on tiles or wood where your feet will be flat & won’t slide.
When you feel that you could rip apart the floor by your heels digging in, then you do the squat, & you’re activating your glutes.
Another way is to slightly rotate the hips externally. Keep your chest up
Lastly, focus on the top range of the squat movement. The further down you go, the harder your quads have to work & the more your body is shifted forward (to keep your balance). If you want to hold onto a bar or edge of a counter & slightly lean back to do body weight squats, you can feel more of your body weight loaded on your glutes & can go down further. You’ll notice this feels more like a standing hip thrust if that makes sense.
Alyssa’s awesome 💪🏼
Thank you!!! 😁
Wait…so alla this and then also warm up either weights? Is warming up with just weights also fine lol
I do them on my leg day.
Thanks....😄😄😄
0:00
Does doing yoga beforehand count? Lol
first machines and then yoga its more right
So it's not necessary???. Just stretching
its not
For me its necessary. If i dont activate my glutes before workout quad, hams, and lower back kick in. I always activate.
I’m sorry what? That’s the activation part?? That’s like a workout
Why post a video with tons of information if you don't answer at least some of the questions. Just saying
This is a shorter video of a longer one on his channel. Search “activation” on his page and you’ll find it
He has a video on his channel explaining it