Glute Activation






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I know that a lot of girls train their glutes off, yet still feel that their progress does not match their efforts. If this sounds like you, and you’re not seeing the results you’re hoping for, be sure to keep reading below!

The main reason for a lack of booty growth is due to the fact that we spend large amounts of time sitting down.This causes our glute muscles to lengthen and become lazy. What’s the result of this? Inactivated glutes that don’t fire when we train them! With our glutes not activating when we work out, our bodies will find a way to compensate by using other muscles instead!

So how do I switch my glutes on?

Targeted Glute Exercises!

Booty isolation exercises work to stimulate your glute muscles to at least 70% of their maximum contraction without the interference of surrounding muscles. I’ve listed 4 exercises that you can add to your warm up on leg day. These will help you feel the increased intensity of your glute session!

SIDE PLANK WITH LEG RAISE:

  • • Assume the side plank position on your elbow. Keeping a straight line from your heels to the back of your head.

  • • Engage your core and lift your hips off the floor with your feet flexed. Make sure your glutes are squeezed and there is no bend towards the front of your hips.

  • • Lift the top leg into a ‘star’ position. Do not let the rest of your body lose it’s tight form.

  • • Return the top leg to the bottom leg. This is one rep.

Complete 3 sets of 8 on each side.

via GIPHY 

PLANK WITH DONKEY KICK:

  • • Whilst in plank, engage your core and make a straight line from shoulders through to heels.

  • • Bend your leg at the knee to create a right angle, keeping your thighs level and lifting your heel to point up towards the ceiling.

  • • Press your heel up as high as you can, without twisting through the hips or back.

  • • Lower this leg back down to the other leg, maintaining the right angle bend at the knee. This is one rep.

Complete 3 sets of 15 each leg

via GIPHY

SINGLE LEG SQUAT:

  • • Stand upright with a chair half a foot behind you.

  • • Balancing on one leg, sit your glutes back towards the chair, in a slow and controlled way.

  • • Sit on the chair, and then rise back up to starting position. This is one rep.

  • • Ensure your hips do not twist and keep your normal spinal curve - do not round or arch your back.

Complete 3 sets of 8 per leg.

via GIPHY

REVERSE CLAMSHELL:

  • • Lying on your side, bend the knees to a 90 degree angle, keeping your knees together.

  • • Lift your top leg to hover a few inches above the lower leg.

  • • Keeping your knee still, move your heel up towards the ceiling.

  • • Return heel back to starting position. This is one rep.

Complete 3 sets of 15 reps each side.

via GIPHY

Include these 4 exercises before your glute session to give your booty an amazing wake up call, so you can make your training session much more effective in growing your behind! You can also use these exercises as part of your warm up for my Booty Building Program, Beach Body Transformation Program or my New Me In 60 Challenge to help maximise your booty growth. To check out how my programs can help you transform, click here

 

Maximize your glute training with an effective (and delicious) meal plan!

 

 

I’d love to see my #WBKbabes getting creative in the kitchen, so make sure you tag @workouts_by_katya and @BlessedProtein


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