🔥Activate the Glutes While Training
Many use lunges as a staple in their leg workout, however here are some tips to make them more difficult and increase activation.
💥This study shows that doing lunges with a long step will increase the activation of the glutes. Furthermore, doing lunges with bands will also make the glutes work more.
💥This can be accomplished by doing warm-up exercises such as lightweight glute bridges, lateral banded walking, and kickbacks. Making that mind-muscle connection is essential to ensure that when you train glutes they are fully engaged to make the best gains.
This research shows that while performing lateral banded walking, it is necessary to place the bands around the ankles and not above the knees as some do. This is because the gluteus medius and gluteus minimus (upper parts of the glutes) are better activated when the band is placed around the ankles. This idea can be applied to various movements such as:
✳️ Cable kickbacks– strap around the ankle moving the leg backwards with a straight knee.
✳️ Cable abduction– strap around the ankle moving the leg outwards away from the body.
✳️ Cable adduction– strap around the ankle moving the leg across the body.
💥The take-home message is that you should place the weight/tension around the ankle when performing such movements to make the best glute gains!