Feel your hamstrings more than your glutes?

Working with many clients over the years and working with my knowledge of training and the human body, I factor in varied exercises to strengthen the posterior chain.

Many individuals struggle to feel their glutes firing and have a stronger mind to muscle connection to their hamstrings, this is because the hamstrings are often taut and feel tight or stiff and this can be due to a weak lower back, disc problems or that the glutes lack in strength.

In a ideal world we would want the body to then light up the glutes to help support the core and hamstrings but many of us

Roles of the glutes

abduction, extension, external rotation and tilting the pelvis posteriorly,

If we just factored in heavy deadlifts for instance day after day then this would be challenging the glutes by extending the hip but the compression of out intervertebral discs not brilliant…

We need various methods to train the glutes through varies planes of movement to hit the ALL the hip extensors.

Exercises I recommend to take stress of the lower back and help your hip, knee joints and spine would be

b stance deadlifts, reverse lunges, step ups, box jumps, overs, squats, front squats, hip thrusts, deadlifts, swings, hydrants or clam.

Try and focus on the squeeze at the top of a bridge and check feet position and knee placement to really feel the glutes.

Use a fabric rubber band to help activate the glutes and encourage that external rotation of the hip and be consistent.

Add the depth if it feels ok on your back.

Squeeze as you contract the glutes!

We are adding some good exercises and the volume is there if you do the sessions you just need to try and change yourself with the resistance and range.

This should help you make back pain disappear and keep your spine happy and you butt chasing Beyonces.

B xx