關於 glute activation exercises ，我們在網路上蒐集到這些相關的討論、資訊與評價

Do u have back pain, hip pain, discomfort during weight lifting session, realised one hip is sitting higher than the other while standing OR experience hip shift during squats?

If u experience any of these, than u might have Muscular imbalances you’ve developed from lifting or doing any repetitive tasks.

Let me share a secret… I DO HAVE THEM and it bothers me.

So given that this is “the perfect time” for me to address all my muscular imbalances issues, I googled & YouTube some stuff and found a very insightful clips and infos that might be beneficial for YOU too!

I incorporated the 2 hip mobility exercises in my routine for 3 days and I CAN SEE tremendous improvements and my hips & back no longer achy!

Also, due to these imbalances & tightness around my hips and hamstrings, I also experience glute amnesia where I hardly feel my left glute working when I perform certain exercises.

So I incorporated a Glute activation exercise - Lateral Steps Up.

An outstanding exercise to stimulate the glutes but mild exercise so it is easy to the body”.

It challenges the gluteal in hip extension & also in abduction or frontal plane strength (glute medius).

“- Dr Stuart McGill

I used to do this a lot when I prep for comp before. But not with this kind of control (watch the feet). My glute was spazzing and on fire 🔥 🙌🏼

U can check out more in depth explanation on Jeremy Eithier Youtube.

Give it a go. But make sure with good mindful control. Share me your feedback and how ur session go.

It’s is not just about being strong or having good physique, u also need to free your body from pain & maintain good posture 💗

Put mobility exercises as part of ur priority 💗

#mobility #gluteactivation #bodyweightexercises #rehab #gluteamnesia #underarmourmy #underarmourwomen

Squat variation for those who want to enhance their leg game. 1 1/4 quarter squats is another squat variation from, which my coach @benperformancecoach added to my last program. Personally i'm still getting used to it, but great addition to work on weaknesses. I maintain recording workout videos is a great way to check form. So i don't know all the technicallity of this exercises, but i think I found a good explanation for it from Catalyst Athletics. Have a read 🤗

🏋Purpose
The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.

💪🏼Programming
Typically the 1¼ squat will be performed at moderate to moderately heavy weights—it’s not an appropriate exercise to take to maximal effort. If the positions are not correct, it’s not effective. Sets of 2-5 reps are most common. Usually this would be done one day each week as a supplement to normal back and/or front squats other days of the week.

🗝Variations
The 1¼ squat can be performed at a slow tempo throughout to maximize strength work, or it can be done with speed as a way to train the elasticity of the bounce in the squat or clean.

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The lunge is an easy-to-learn, safe and incredibly effective exercise.
It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core.
Benefits:
1. Better Balance
2. Be More Functional!
3. Superior Symmetry
4. Increased Hip Flexor Flexibility
5. Improved Glute Activation
6. Better Core Stability
7. Spinal Deloading
I recommend looking into the split squat and bulgarian split squat if you’re looking for leg exercises with similar benefits.
#teamscitec #scitecnutrition #musclemania #pro #traning #leg #lunges

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Here is a 10 Minute Lower Body - Intense Booty Work you can do with only a chair.

Level
Beginner to Intermediate

Workout Intention
1. activate and strengthen your glute muscles
2. improve mind muscle connection
3. work on imbalances betwen left and right side of the body.

Do follow the tempo and keep thinking about the muscle you want to work and I guarantee you will and ache the next day :)

This is what you will be doing
Sets: 4
Work: 50s, Rest: 10s
Tempo for each move: 3010

A1 - Chair Step Ups
A2 - Chair Squats
A3 - Chair Bulgarian Split Squat
A4 - Romanian Deadlift with the Chair.

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Hey guys! Here's an updated booty routine on how to grow your butt without growing your thighs. I wanted to trim down my thighs a tiny bit because I'm a small person and these are the exercises I did to grow my butt and not my thighs!

Hope you enjoy this video! Don't forget to smash the thumbs up button and also subscribe to support my channel so that I can keep creating contents like these! :D

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Includes warm ups, glute activation exercises, main exercises and stretches.
1. Hip Thrust
2. Rack Pull
3. Knee Squat
4. Pull Through
5. Cable Kickback

Grow Your BOOTY Without Growing Your Legs Workout | Glute workout | Booty Workout | Build A Butt | bigger booty | Build a booty

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I know most youtube fitness gurus suggested to not squat if you don't wanna grow your quads. But i reckon you can still squat, but only low bar squat and you will need to get it right. You will have to practice it until you feel that you engaged mostly your glutes and hammies and minimal quad activation. Remember these steps:
1.Your upper body needs to lean slightly more forward when you squat down,
2. Your butt push back a bit more,
3. Your knees pointing outwards,
4. Your toes pointing outwards,
5. Feet wider than normal squats.
6. A resistance band will further help you with that which I do use sometimes.
So just remember all these steps and you will feel that your squat now do not use much of your quads. If you still feel loads of quad activation, then maybe skip low bar squat as well.

Hope you find this helpful!

:D