Learn How to Activate Your Glutes for a Stronger Body
Having strong gluteal muscles is key for movement, stability and protecting your back. But as coach Tyler from we shape points out, many people don’t know how to properly activate their glutes. He provides two simple movements to build that mind-muscle connection.
Glute Strength Protects Your Body
Tyler explains that "if you don't have the Mind muscle connection to actively activate your glutes then you're missing out on so much strength and stability." He emphasizes learning to activate them because "the glutes are the strongest muscle in the lower body they protect the lower back and they give you so much strength."
The Prone Glute Squeeze Isolates Glutes
The first exercise is a “prone glute activation” lying face down. As Tyler instructs, "curl one heel Towards the Sky push your pelvis into the ground and then try to lift this knee with the bent leg just about an inch off the ground." This targets and isolates the glutes.
Don't Lift Your Lower Back
Tyler advises "if you're lifting your heel towards the sky and your butt is coming up like this you're doing it wrong." Instead, focus on keeping "the pelvis pushed into the ground the entire time as you lift that knee off the ground."
Build the Mind-Muscle Connection
The goal of this exercise as Tyler explains, is to "squeeze that glute muscle because that's the muscle that's going to drive the heel Towards the Sky." Doing this helps "build that mind muscle connection so that you can actively squeeze your glutes."
Practice the Standing Glute Squeeze
After doing the prone version, Tyler instructs to stand and practice "using the same feeling...squeezing your glutes using the same feeling that you just generated while you were on the floor."
Isolate One Side at a Time
He advises trying "to do it without squeezing the opposite glute muscle" and placing fingers on each to feel the isolation. The standing version trains glute activation for everyday life.
Set Reminders to Practice Throughout the Day
Tyler recommends setting phone alarms "to go off several times a day that says squeeze your glutes just to remember to practice this throughout your day." This frequent activation is key.
Stronger Glutes Lead to a Stronger Body
In summary, Tyler explains that "once you learn how to squeeze your glutes properly and use them doing movements in your daily life you're gonna feel so much stronger your lower back is going to feel so much safer."