Shrugged Collective

How To Activate Your Glutes (Your Butt Muscles!) Part 2 – TechniqueWOD


This week on TechniqueWOD, we are bringing you part 2 of our glute activation series. This time around, the focus is on the gluteus medius and your other deep external rotators.

If these muscles are weak, you’ll likely struggle to keep your knees from diving inward during squats. This is a very weak position, which is bad enough, but the twisting under load can also cause damage to the meniscus and ligaments.

It’s only a matter of time.

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No good. 

Last week we showed you a few glute max activation movements for your warm-up and strength training. Work these movements before and after your heavy strength training and you’ll have a pretty profound butt-pump going on.

That can only boost your performance and confidence! 🙂

Glute Medius Movements

  1. X-Band walks – Step on a mini-band with your feet shoulder width apart. Cross the band over once and hold it under constant tension while you step from side to side. Keep your feet and spine straight. A few sets of 8-10 steps per side should be plenty.
  2. Seated abduction – Sit down with an elastic band or Slingshot hip circle around your knees. Next, drive your knees out by contracting and rotating at the hip. Make sure you pivot on your heel, keeping your knee from rotating. Remember, the last thing we want to do is practice that motion, on anything.
  3. Reactive neuromuscular training – Get up to squat, keeping the band around your knees. Perform your bodyweight squats or warm-up sets as normal, while the band tries to tug your knees inward. You will automatically resist and reinforce good position. Just avoid doing this with a heavy barbell on your back.
  4. Farmers walks and carries – These hip muscles contract to help to keep your pelvis level and stable as you walk around. That’s obviously a lot harder to do when you’ve got a yolk on your back or heavy handles in hand. Therefore, you’d be hard-pressed to find a more effective assistance movement.

Pursue the pump!


Doug Larson


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