Turning on your Butt muscles before Legs Day – Doing It With Dandy

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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