Can't Feel your Glutes Engage? Try this!

While feel is not the most important aspect of working out, if you are doing muscle building work, you should certainly feel a high degree of engagement in the target muscle. Because we spend so much time in a chair as a society, we can develop an imbalance at the hip joint. This causes our hip flexors to fall into a shortened/weakened position, and makes it tough to get the range of motion necessary to fully engage your glutes. Alternatively, you may be compensating by over-arching your back during hinge movements, which is causing you to rely on your lower back musculature, rather than focusing on your hip extensors. Regardless, this sequence will help you feel your glutes activate.

The Sequence: 

Foam Rolling: 

1. Foam Roll or Perform Lacrosse Ball Release in the Front of your hips for 1min per side. When you find a tight spot, perform continuous hip extension  reps with 2 second holds for 30 seconds.

2. Foam Roll behind your leg for 1 min per side. When you find a knot, kick your leg up squeezing your quadriceps and applying pressure on the knot. Perform continous reps with  2 second holds for 30 seconds.

Dynamic Stretching: 

1. RFE Quad/Hip Flexor Stretch 2 x6-10 reps with a 2 second hold

2. Active Supine Hamstring Stretch 2x6-10 reps with a 2 second hold

Supportive Activation: 

1. Active Curl Up - 2x10 with 3s Holds and knees bent 

2. Clamshell Holds - 2x 30s Hold each side 

3. Reverse Nordic - 2x10, with a 3s Descent Band Assisted Option

Primary Activation: 

1. Glute Bridge Holds 2x30s Hold