Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who have been told or feel like your glutes aren’t firing. What things can you be doing with your workouts to help get your glutes firing better.
1) Think about squeezing your glutes
Exercise tip number one to help improve glute activation is to think about squeezing your glutes when working them. Although this sounds super simple, many people think about moving weights and getting reps done as a means to glute activation. Actually, what you can do to encourage this activation is the think about firing your glutes as you use them.
Action Step: When exercising, THINK about what is firing. Imagine that the glutes are the main engine for the motion. The more you think about the muscles that is firing, the more that it will activate!
Related: How to build muscle without tearing up your joints
2) Do exercises that just move at hips
Exercise tip number two to help improve glute activation is to include exercises that just move around your hip joints. A lot of times when you are moving both the hips and the knees, like squats, leg presses, and lunges, even though you are trying to work your glutes, if your glutes can’t fire, your body will compensate. Try adding in some exercises where you are just moving around your hips like straight legged deadlift or romanial deadlift, so you can concentrate more on the glutes and allow you to compensate less with other muscles like the quads.
Action Step: Included exercises like deadlifts or the hip extension machine at the gym!
Related: 3 Tips to Follow if You Want to Tone Up
3) Schedule with your local MAT® Specialist
Exercise tip number three to help improve glute activation is to schedule a visit with your local Muscle Activation Techniques® Specialist. MAT® is designed to search for and address muscles that are not firing appropriately. Sometimes people come in after being told their glutes are not firing well and their glutes are firing just fine. It may be something else that is not firing well! If you are doing everything you can to get your glutes firing well and you are labeling it as a glute problem, you may actually have an issue elsewhere. Check out your local MAT® specialist to get this sorted out.
Action Step: Go to www.MuscleActivation.com to search in your area or email us at info@matschaumburg.com for scheduling or for a referral!