Training Tip: Glutes
Oh glutes.
They love to be lazy.
In fact, unless you knock on their door, they will never show up for work.
Yet they are SO important, not just for those beautiful lines we’re aiming for in most of our positions, but also for safety, injury prevention, and longevity.
If you suffer from things like tight hip flexors or sciatic pain, or you’re just not happy with that back leg extension, lazy glutes could be the problem.
The solution? Work those glutes, in isolation, at least several times a week!
You can check out our Instagram or Facebook page for a video that demonstrates several exercises that are fantastic for exactly that. Here’s a quick rundown!
Amazing Glute Exercises:
Posterior Leg Lifts on Block: get into child’s pose with elbows on the floor and extend one leg straight out behind you. Place a yoga block or pillow between the thigh and calf of the bent leg (behind your knee). Raise and lower the leg, being careful not to shift the hips to accommodate. This forces you to use only your glutes! You may not get any lift at first, so if that’s the case, stack another block behind your knee to get your hips a little higher. Eventually you’ll be able to lift your leg with no problem!
Leg Kicks on All Fours: On your hands and knees, extend one leg behind you and tuck your pelvis under (using your abdominals). Lift the leg behind you 10-12 times. Repeat on the other leg. Be careful not to let your back arch! When that happens, you lose the connection to your glutes and they get a chance to cheat.
Leg Pulses on All Fours: Similar to the above exercise, bend the knee to a 45 degree angle, keeping the bottom of the foot parallel to the ceiling. Pulse the leg up 10-12 times. Repeat on the other side. Again, keep the pelvis tucked under.
These simple exercises can make a world of difference in your training, and in your everyday life. After a little while, you’ll notice that you can actually engage your glutes when needed. And that’s a wonderful thing!
Happy Training!