🔥 GLUTE REWIRING
✅ Do you have full control over your glutes, sometimes glute control can lack when we get into ranges of motion that aren’t optimal for the glutes and will lead to compensation from other muscles. That’s not a good thing as the glutes are a super important muscle for not only moving but providing stability for the pelvis and the lower body. Not only that but during your exercises you may not be getting the full benefit towards training them.
To test how your control is go through the ranges of motion of the hip and see how well your glutes can maintain a contraction. Depending on their strength and motor patter you should be able to maintain a contraction throughout a deep squat. This can give you a slight insight if you have full control over your glute not just at the top range of motion.
To do this, begin by getting in a squat position. Then engage your core and isometrically contract your glutes (squeeze your butt). Once you’ve done that begin to slowly lower yourself down as far as you can go. However, during the descent and ascent phase focus on maintaining a high voluntary contraction of your glutes. If you can maintain a full glute contraction through the range that great you’re able to control your glutes well.
If not, however you may have a hard time activating them in deeper hip flexion. This could lead you to over use your hamstrings for hip extension during running walking and exercises. AS well as your lumbar extensors for pelvis stability during hip hinging. If you struggled with this, try activating your hip flexors with the exercise in my previous post.
Practicing this simple squatting exercise with isometric contraction can help you “re-wire” your glutes to work better during flexion. If you need help building your glutes check out my glute builder program In the link above.