Is this you? —> You have been slaving away in the gym, putting in hours of work, taking your diet to the next level, and said “adios” to your beloved junk food. You’re doing everything right so it seems, but you just aren’t seeing the booty gains you expected (or insert other desired muscle of growth). 🔑 There is one major key to this puzzle: Mind-muscle connection. If you’re doing your squats or your hip thrusts and your glutes aren’t burning at the end of your set but your other leg muscles are, you probably aren’t properly activating your glutes. I see it a lot in my personal training clients when we first start working together. Here’s a few internal cues I give them to get those glutes to start doing the work and stop letting the other muscles take over.
1️⃣ Pinch your butt cheeks together as if you are holding a quarter between them and drive your heels through the floor- this works well for hip extension exercises such as hip thrusts, cable pull through, hyperextensions, glute bridges, squats/variations and deadlift movements.
2️⃣ Push your knees away from each other - a cue for hip abduction also used for squats and deadlifts and to work your gluteus medius, which actually controls your knee position in your squat and labeled the infamous “side booty”. So in other words lead with your knees.
3️⃣ Lastly I use this cue when working on deadlifts - most of my clients transfer the movement into their lower backs because they aren’t properly loading their hamstrings and glutes. When coming up, rotate your knees toward your pinky toes, squeeze the quarter, and tuck your chin. When you’re standing straight up at the end of the movement pull your belly button into your spine to engage your core and keep from arching your back. 👌🏽 Give these a try on your next leg day 😊