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Turning on or Activating your muscles before working out is important because you want to be targeting the correct muscles. The majority of gym goers warm up on the treadmill or bike and then jump straight into their program thinking squats will target the glutes (butt) and growth will occur. But the reality for most people is, that this won’t happen.
Squat til you dro[

Squat til you dro[

People don’t generally uses the glutes that much and so it becomes weak without us knowing it. When going for a long brisk walk or run, where does it burn or walking up stairs, do you use your glutes… probably not. It’s the same with squats, lunges, split squats etc; most people feel it mainly in the quads or even calves. This is because the hamstrings and glutes are weak and other muscles try to take over and do the work for them. Another very common area which tries to help is the lower back region. When you squat or deadlift does your lower back hurt even with perfect form?

Activating your glute muscles is simple and in the long run can help you build that perfect butt, decrease lower back pain, fix that posture and help you get those gains.

The Routine:

Warm Up – 5-10min treadmill or stationary bike

Dynamic (moving) Stretches – 30s each side

  • Straight leg March (Hamstrings)
  • Butt Kickers and Walking Quad Pull (Quads)
  • Downward Dog Alternating Heel Presses (Calves)
  • Walking Woman’s Pose (Glutes)
  • Kneeling Lunge push and release (Hip Flexors)

Glute Activation – 15 reps each x 2 sets

  • Clams
  • Kick Backs
  • Kick Back Pulses
  • Glute Bridge
  • Box or Medball Hamstring Raises
  • 1 Leg Hip Thrusts

Watch the Video for a demo

Workout

  • Barbell Squats – 4 sets x 10-12 reps
  • Barbell or Sandbag Hip Thrusts – 4 sets x 10-12 reps
  • Barbell Deadlifts – 4 sets x 6-10 reps
  • Lying Glute & Hamstring Extension – 3 sets x 10-15 reps
  • Hamstring Curls – 4 sets x 10-12 reps
  • Quad or Leg Extension – 4 sets x 10-12 reps
  • Barbell Sumo Squats – 3 sets x 15 reps
  • Barbell Front Squats – 3 sets x 15 reps
  • Lying Lateral Leg Raises – 3 sets x 15-20 reps
  • Fitball Squeezes – 3 sets x 15-20 reps

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