How to Activate Your Glutes with Dominant Quads

How to Activate Your Glutes with Dominant Quads




There are quite a few biomechanical issues that could prevent a person from squatting ass-to-the-grass. In some cases, the anatomy of the bones in a person’s legs (femur and tibia) can play a major role, but even those people should be able to squat low enough to get their legs just below a 90° angle, at least. If you are not getting lower than 90° while squatting you will not be using your glutes at all. In other words, you’re cheating yourself!

Assuming that you are among the most common groups of gym goers, and that your femur and tibia bones are
around about the same length, you will have to use some crafty techniques in order to bring your posterior muscles back out of their slumber if they have been hibernating. Dominant quadriceps can stop you from targeting and accessing these muscle fibres.

Decline hip thrusters are great for glute activation. As explained in the vid, this exercise is a straight forward way to hit glutes while excluding quads. This move also works for people who have to overextend their lower backs in order to get all the way down, or fall victim to a combination of both.


👌🏾🔥👌🏾🔥👌🏾🔥
Swimmers Chest Press

Swimmers Chest Press



Is your chest routine getting boring, or have you hit a plateau? Then try this move on your next chest day ❗️ The Swimmers Chest Press replicates the movement of the butterfly stroke, used in swimming. So, if you’re a swimmer and you’re wondering if you could ALSO benefit from this exercise then the answer is YES. 👊🏾
Single Arm Racked KB Reverse Crossover Lunges

Single Arm Racked KB Reverse Crossover Lunges

Main Muscles: Gluteus Medius, Gluteus Maximus, Hamstrings

Key Points:

– Hold the KB in a racked position

– Keep your chest high, back straight and core tight

– While keeping your shoulders as square as possible, twist your hips to perform a “curtsy” movement

– Give your back knee plenty of room to bend under the front

– Tap your knee to the floor with resting and push through the heel to drive yourself upwards

Superman Press

Superman Press

 

A variation of the standard superman…

https://immortal-training.com/oxford-personal-trainer-superman/

… the superman press will kick those stubborn postural muscles into action!

You should be able to feel the kinetic chain working from your gluteus all the way up to your trapezius muscles. Be sure that your thumbs are facing upwards and that you are lifting everything off of the floor – chest, arms, thighs, everything! Use this exercise along with others that will strengthen your upper back/rear shoulders in order to correct issues like kyphosis, lordosis and a poor posture.

Free consultation
close slider

Your name

E-mail

Telephone

Your message