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The Most Underrated Glute Exercise Redefining Strength

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Rating: 4.0; Vote: 1

The Most Underrated Glute Exercise The stronger your mind-body connection is? The more you can lift, the faster you can run and the further you can cycle! Basically the STRONGER YOU ARE! Strength is not just about brute force but also about neuromuscular efficiency - how quickly can you recruit the CORRECT muscles to perform a movement and produce force. That-s why it is key we include exercises to really improve that mind-body connection and make sure we are able to engage the correct muscles whenever we need. Because as much as we focus on form, proper form does NOT always mean you-re engaging the correct muscles. Actually often the more experienced a lifter you are and the more athletic you are, the more you can mimic a proper looking movement pattern while compensating and recruiting the incorrect muscles to do so. This can not only result in injury but often holds us back from lifting as much as we truly can. It prevents us from being as strong as possible because we aren-t using muscles efficiently together. We aren-t making the correct muscles pull their own weight. That-s why you need to include some isolation moves to activate those underactive muscles and make sure you-re engaging the correct muscles at the proper times. One muscle that often needs to be the focus of our activation work is our GLUTES. Our glutes are commonly underactive due to our modern lifestyle. So focused activation work can help us improve our mind-body connection to better recruit our glutes during compound lifts and when we run or cycle. One of my favorite moves, and a very basic and often underutilized move, is the Single Leg Bent-Knee Reverse Hyper. This move is fundamental if you want to improve your hip extension and focus on isolating those glutes. And it-s a really great way to test if your hamstrings tend to want to take over and compensate for your glutes. Often our hamstrings can become synergistically dominant for underactive glutes and that can result in hamstrings strains, lower back, hip and knee pain. So if you tend to feel your hamstrings even during moves like glute bridges? You need to give this reverse hyper variation a try. To first test your glute activation, lie face down on the ground. You can relax your chin on your hands as you straighten both legs out. Then bend one knee to about 90 degrees. Flex that foot. Do not curl the heel in toward your butt as this will engage your hamstrings. Then drive your heel toward the ceiling and extend your hip. What do you feel firing first? Do you feel your hamstring first or your glute? Do you feel both? Or can you just isolate your glute? If you can just isolate your glute fabulous! Do 15-20 reps and pause at the top to really establish that mind-body connection and even get a little pump going. If you can-t feel your glutes, try adjusting how you-re cueing and performing the move. Here are a few tweaks to try
Date: 2022-03-30

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Comments and reviews: 10

Dantesjoe
-the more experienced and athletic you are, the more you can mimic a proper looking movement pattern while recruiting the incorrect muscles. -
ahhhhhhhhhhhhhhhhhhhhhhhhhh. I'm not sure if I learned this the hard way or if being rear ended is what set all my spine problems in motion; probably both. Addressing this and doing isolation work to create that connection with under active muscles I have found to be the way out of pain and limited movement.
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Mary
Hj I'm loving videos and have found them very helpful, and am suscribed and followed you for a while now, I use your upper body triset dumbell workout and love it you give great instruction and it's really helpful to workout along side of you, I was wondering If you have a lower body or leg workout video? like the tri upper body one, thanks for sharing all the best Mary in Australia -
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DC430
I tried this exercise but I can't tell if I'm doing it correctly. Ideally, should the hamstring be completely relaxed and loose? I feel the glute firing, but I also feel the hamstring tensing up. Is it possible to do this movement with an absolutely relaxed hamstring?
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Demofiel
0: 33 -Proper form does not neccesarily mean you're engaging the correct muscles. -
AMEN! This is what I keep telling people when they say I need to bend my knees when picking up (light) objects. -Don't worry pal, I got that mind-muscle connection going. --
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Peter
This is such a telling exercise! Hamstrings are clearly more dominant than I thought, doing a bit of quad activation before hand helped shut them down and let me feel the glute. Think I-ll be adding this to my daily practice!
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Lorraine
Hey Cori! With the leg lifted, how much tension should you feel in the hamstring of the working leg? Should it (hamstring) be soft? I kept my hand on my working cheek to enhance the mind body connection: )
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Joyce
I really appreciate you identifying exact muscles, body mechanics, what impacts joint problems and what to do for better strength and mobility. Much more helpful and targeted than just videos of exercises.
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-Siew
Love your vids on all these essential tips that most trainers do not talk about. I am currently suffering biceps fermoris injury on my left leg, how do I prevent further damage and heal?
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Maria
Great move! I feel it in the right place. Thanks --- Adding this so my post-preg rehab cus i can take it slow. Not enough stability to do any kind of squats, lunges or thrusts.
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Nelly
Me gusta mucho su trabajo pero nada que ver co el ingles para saber cuantas repeticiones de cada una debo hacer si es tren superior o inferior si es cola brazos gracias
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