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.
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Cable Hip Thrusters
A variation of the traditional Hip Thrusters with a barbell, Cable Hip Thrusters keep the gluteus muscles under tension during the entire movement. Some people have a tendency to pull with the arms, but in order to perform properly, your arms should remain stiff while your hips thrust through your forearms.
Main Muscles Worked:
Gluteus Maximus
Hamstrings
Elevated Single Arm Overhead Reverse KB Lunges
This exercise hits core and legs (with a big emphasis on glutes) at the same time. Lunging from an elevated surface means that you can get deeper than you would standing on the floor. The deeper you go the more gluteus maximus takes over the movement.
Balancing the kettle bell above your head engages your core. Glutes are an important part of the core muscle group, so that makes this move 10/10 effectiveness!
Tayvis
Wall Ball Squat
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