Booty with Abs
This Thought of the Week is all about finding your butt! I’m bringing you through my favorite targeted strength training moves throughout Jan and this week, we're talking glute strength with my favorite booty moves!
WHY: Your glutes work in coordination with your abs to stabilize your spine and pelvis, and they are often under-active because of dominant hip flexors and quads.
We focus primarily on these 3 muscle groups:
Glute Max - "The Peach" - Largest and most powerful glute muscle - Responsible for dynamic movements like jumping
High Hamstring/Low Glute - "The Smile Line" or "Shelf" - Hard to find! Responsible for end range hip extension (ex: top of a squat)
Glute Med and Min/Deep Rotators - "Side Butt" - Responsible for single leg stabilization
Hot Tips for Class
Fire Your Core Before Firing Your Butt
Do this before you move anything else. Think about cinching up a corset or tightening a seatbelt around your ribs and hips. Your spine and pelvis have to stabilize before your glutes can fire, so cinch that corset then move!
Why? If you're trying to target your glutes and your lower back is too mobile, you'll work your back instead.
Heel to Glute Connection
When in doubt, push through your heels. Your heels are muscularly connected to your glutes through fascial slings. If you're having trouble feeling your glutes, you can "trick" them into firing up by pushing your heels down into the floor. You'll gain sensation in your glutes as they get stronger!
Want more? Try in a mini-workout with my on Instagram!
