Trouble Keeping Glutes on with Squats? YOU NEED THESE EXERCISES!
Summary
TLDRThe video script addresses the common issue of difficulty in maintaining glute activation during squats. It offers a detailed routine with exercises aimed at stabilizing the pelvic structure, controlling pelvic tilt, and enhancing the function of the opposing muscle group, the hip flexors. The script emphasizes the importance of proper frequency in performing these exercises to reprogram movement patterns effectively. It introduces specific exercises such as pelvic floor activation, anterior and posterior pelvic tilts, segmental hip bridge, and sea stamps to facilitate glute activation. The video also references studies supporting the effectiveness of such routines in increasing gluteus maximus recruitment during weight-bearing exercises.
Takeaways
- 🏋️♂️ The importance of glute activation during squats is emphasized to prevent low back pain and improve overall posture.
- 🔒 To effectively activate glutes, one must first establish a stable pelvic structure, beginning with pelvic floor activation.
- 💪 Maintaining proper control and activation of the pelvis during anterior and posterior pelvic tilt is crucial for glute activation during squats.
- 🧘♂️ Practicing pelvic tilts can be done standing or in a four-point position to enhance the awareness and control of the pelvic muscles.
- 🌟 The segmental hip bridge exercise is introduced as a method to facilitate glute activation without overusing hamstrings or lumbar muscles.
- 📈 A study is referenced that supports the effectiveness of posterior pelvic tilt in increasing gluteus maximus activity during bridge exercises.
- 🦵 The SEA (Single Leg Assisted) stamp exercise is designed to activate the glutes and hip flexors in a controlled manner.
- 🔄 Open and closed chain movements are discussed, with open chain movements being beneficial for activation and closed chain for functional application.
- 🏆 The routine concludes with testing squats to evaluate the effectiveness of the exercises and the ability to maintain glute activation throughout the movement.
- 📆 The importance of frequency in performing the glute activation routine is highlighted, suggesting up to three times a day for a week to establish the pattern.
- 💡 A holistic and comprehensive approach is encouraged to address the complexity of the body, avoiding the search for a single magic solution.
Q & A
What is the main issue addressed in the video?
-The main issue addressed in the video is the difficulty people face in maintaining glute activation during squats.
What is the first step in activating the glutes for squatting?
-The first step is to establish a stable structure for the glutes to function from, which is the pelvic floor activation.
How can one activate the pelvic floor muscles?
-One can activate the pelvic floor muscles by pretending to urinate or stop the urine midstream, which will engage the pelvic floor muscles.
Why is controlling the pelvis important during squatting?
-Controlling the pelvis is important during squatting to maintain good posture and prevent losing glute activation, which is essential for proper squat technique and preventing injuries.
What is the role of the opposing muscle group in glute activation during squatting?
-The opposing muscle group, specifically the hip flexors, play a crucial role in maintaining a stable structure for glute activation during squatting by working well through the full range of motion.
What is the 'segmental hip bridge' exercise and how does it help glute activation?
-The 'segmental hip bridge' is an exercise that helps facilitate glute activation by performing a hip bridge movement with posterior pelvic tilt, which engages the gluteus maximus more and the multifidus muscle less.
How often should the routine be performed to see improvements in glute activation during squats?
-The routine should be performed frequently, up to three times a day, for at least a week to reprogram movement and activation patterns effectively.
What does the video suggest for maintaining glute activation throughout the full range of a squat?
-The video suggests practicing the provided exercises and routine consistently, focusing on pelvic floor activation, pelvic tilt control, and proper muscle engagement to maintain glute activation throughout the full range of a squat.
What is the significance of the study mentioned in the video regarding gluteus maximus recruitment?
-The study highlights that activation training with gluteus maximus activation programs can significantly increase glute muscle recruitment during weight-bearing exercises, leading to improved squat performance and potentially reduced risk of injury.
How does the video address the common misconception about glute activation during squats?
-The video addresses the common misconception by explaining that simply trying to squeeze the glutes harder is not effective. Instead, it emphasizes the importance of proper technique, muscle activation, and pelvic control for successful glute engagement during squats.
Outlines
🏋️♀️ Glute Activation and Squatting Issues
The paragraph discusses a common problem of individuals struggling to maintain glute activation during squats. It introduces the video's purpose, which is to provide exercises and routines to address this issue. The importance of a stable pelvic structure for glute activation is emphasized, and the video aims to improve the individual's ability to maintain glute activation throughout the squatting movement, regardless of the type of squat performed.
🧘♀️ Enhancing Pelvic Control and Posture
This section focuses on enhancing pelvic control and maintaining good posture during squats. It explains that proper control of the pelvis is essential for maintaining muscular activation and glute activation, especially during anterior and posterior pelvic tilt movements. The paragraph also discusses the influence of the opposing muscle group, the hip flexors, on glute activation and the importance of training these muscles for stable structure during squatting.
🍑 Segmental Hip Bridge for Glute Activation
The paragraph introduces the 'segmental hip bridge' exercise, which aims to facilitate glute activation during the hip bridge movement. It references a study that supports the effectiveness of this exercise in increasing gluteus maximus activity. The paragraph provides a detailed explanation of how to perform the exercise, emphasizing the importance of posterior pelvic tilt and the gradual lifting of the spine to engage the glutes effectively.
🦵 Single Leg Stabilization and Hip Activation
This part of the script introduces the 'sea stamp' exercise, designed to activate the glutes and iliacus and soas muscles for stable hips and pelvis during the full range of motion. The exercise involves an open chain movement, starting with the glutes on and then transitioning to a closed chain movement for more functional activities. The paragraph provides instructions on how to perform the exercise and highlights its role in facilitating the necessary muscle activation for effective squatting.
💪 Implementing the Learned Techniques
The final paragraph emphasizes the importance of implementing the learned techniques into practice. It advises testing the squat before starting the routine and then retesting after completing the exercises to measure improvement in glute activation. The paragraph also stresses the need for frequent performance of the routine, at least once a day for a week, to retrain the movement pattern and achieve the goal of maintaining glute activation throughout the squat.
Mindmap
Keywords
💡Glute Activation
💡Pelvic Floor
💡Anterior and Posterior Pelvic Tilt
💡Hip Flexors
💡Segmental Hip Bridge
💡SEA Stamp
💡Squat Form
💡Isometric Contraction
💡Movement Reprogramming
💡Glute Maximus (GMax)
Highlights
The video addresses a common issue of difficulty in maintaining glute activation during squats.
A stable pelvic structure is essential for glute activation and maintenance during squats.
Activating the pelvic floor is the first step in establishing a stable foundation for glute activation.
Control and proper activation of the pelvis are crucial for maintaining good posture during squats.
The influence of the opposing muscle group, hip flexors, is often overlooked in maintaining glute activation.
The segmental hip bridge exercise helps facilitate glute activation and restore motion in the pelvis and lumbar spine.
Research supports the effectiveness of posterior pelvic tilt in increasing gluteus maximus activity during bridge exercises.
The SEA stamp exercise is introduced as a unique method to activate the glutes and hip flexors.
Open chain movements like the SEA stamp are superior for activation before transitioning to closed chain movements.
Performing the activation routine frequently is key to reprogramming movement and activation patterns.
A one-week activation program, performed twice a day, can significantly increase glute max activation during squats.
The video outlines a routine consisting of pelvic floor activation, pelvic tilting, segmental hip bridge, and SEA stamps to improve glute activation during squats.
Testing your squat before and after the routine can show immediate improvements in glute activation.
The importance of not just focusing on effort, but also on proper technique, is emphasized for achieving desired results.
The holistic approach to training is recommended for overall movement improvement and pain-free activity.
Frequent performance of the routine is advised for at least a week to achieve the goal of maintaining glute activation throughout the full range of squat.
Transcripts
do you have trouble keeping your glutes
on when you squat we recently received a
comment on one of our low back pain
videos where the individual said how do
you activate your glutes and then squat
I feel like as soon as I do this I lose
glute Activation so I must be doing it
wrong this is a common issue and one
that we're going to fix with the
exercises and routine in this
[Music]
video coach e for precision movement
here and today I'm going to help you if
you've got this common problem of being
unable to maintain activation through
your glutes when you're doing a squat
whether that's a body weight squat like
this or if you're doing loaded squats
with the barbell on your back dumbbells
holding here or at your sides whatever
type of squat you're doing if you have
trouble keeping your glutes on when you
do it this is going to really really
help you out we're going to dive into it
and I'm just going to give you a quick
outline of the different things that
we're going to go through to get your
glutes working properly when you're
squatting first is we need a stable
structure from which to get the glutes
activated on and to keep them on and
what what is that stable structure
that's your pelvis so we're going to get
the pelvic floor activated and on next
one area where people lose it is when
they're squatting and trying to maintain
good posture when you're squat not just
rounding down but maintaining good
strong stable healthy neutral posture
you need control of your pelvis and if
you don't have good control of the
pelvis and your your ability to maintain
muscular activation during the pelvic
movements then when you go in Squat and
try to maintain good posture you're
going to lose that glute Activation so
control and proper activation when
you're going through anterior and
posterior pelvic tilt next another
forgotten Factor when it comes to the
ability to maintain good glute
activation when you're squatting is the
influence of the opposing muscle Group
which are the hip flexors the single
joint hip flexors the iliacus and the
soas if these muscles aren't working
well through the full range of motion of
squatting this is closed chain hip
flexion this is open chain hip flexion
in both you need the hip flexors working
during those movements to have a stable
structure so we're going to train that
and finally you have to do the routine
at the proper frequency to make the
changes stick because what we're doing
is we're reprogramming movement and
activation patterns to do that we've got
to hit it with enough frequency to over
ride your default patterns and I'm going
to go through some research that aligns
with our common recommendations so if
you're ready to move let's go the first
thing we're going to do is establish
that foundation for stability for the
glutes to function which is the pelvic
floor not much to see here all you're
doing is pretend you're peeing or if you
really want to want to do it you can pee
and you'll get the the full effect but
pretend you're peeing and then pretend
that you're stopping the pee Midstream
and what you should feel is is in the
pelvic area and the bladder area in the
genitalia area you should feel the
tightening and those are the pelvic
floor muscles all we want to do is stop
the P Midstream hold it 5 to 10 seconds
and then release it what I like to do is
gradually increase activation and
gradually release the contraction so
stop the PE and gradually increase the
activation as high as you can hold it
for 5 to 10 seconds keep keep breathing
naturally maintain a good neutral tall
relaxed posture and then gradually Let
It Go and you do that for five
repetitions and you should get that
feeling a lot of people don't have that
kinesthetic awareness to these muscles
so you want to really focus and get that
feeling of what it feels like to have
the pelvic floor muscles on and the next
exercise helps you to establish that
pelvic control of pelvic tilt so the
movements are we've got anterior pelvic
tilt which is like sticking your butt
out and then we've got posterior pelvic
tilt which is like if you had a tail
you're tucking your tail between your
legs so what you can try is just
standing you could try cycling between
the two now a couple of things to note
when you're doing
this a when you do posterior pelvic tilt
or tucking the tail between your legs
try not to let the knees pop out and not
to let your weight roll over to the
outsides of your feet try to keep your
feet balanced the weight over your feet
balanced and your knees in good
alignment so you're going anterior
pelvic tilt posterior pelvic tilt but
you're not going anterior pelvic tilt
and then posterior pelvic tilt where
you're getting out of lower body
alignment so your cycling between the
two positions now a lot of people have
trouble with doing this standing they
might feel excessive activation through
the lumbar extensors and you might not
even be able to get them to move so if
this is the case then what you can do go
into the four point
position and focusing on just the lumbar
spine and the pelvis you're going it's
like a cat camel but you're just
focusing on lumbar spine and pelvis so
same thing just cycling through the full
range of motion anterior pelvic tilt
like so posterior pelvic tilt like so
you're just cycling through and you
could do a lot of reps until you
actually start to get it but go slow and
just start to feel the muscles that are
involved in those
movements ideally you start in the
four-point position if you can't get it
at all you start to get it and then you
can bring it to the standing position
and it's not a ton of movement don't
expect your your pelvis to have a huge
degree of range of motion but you should
just be able to feel it if you put your
hands on your over your pelvis over your
hips your ilc crests you should be able
to feel some motion there there and it's
tilting in One Direction you can use
your hands to help facilitate get a
little more movement but ultimately you
want to have this movement under your
own muscular control so establishing
that ability to control and perform the
movements of anterior and posterior
pelvic tilt is a prerequisite for being
able to get the glutes activated as you
squat because when you
squat you're going down if I were to
have no pelvic tilt and I squat it would
just kind of look like this and you see
people do this a
lot when you squat you have to control
the pelvis
and actively anteriorly pelvic tilt as
you're
descending pelvic tilt control through
fourpoint and standing is a great drill
to help to facilitate what you need to
get the glutes on during the squat the
next exercise I have for you I call the
segmental hip bridge and this exercise
helps to facilitate glute activation in
the hip bridge movement where a lot of
people overuse their hamstrings or
overuse their lumbar sensors and I've
actually got some research that I
recently found in reviewing the
literature for this video that aligns
with using this technique to facilitate
glute activation during squatting the
title of the study is effects of pelvic
tilt control using visual biof feedback
on gluteus Max multivit and hamstring
activities during three different Bridge
exercises and what they did is they used
EMG or electrom myography to study the
activation levels of different muscles
and what they found with respect to the
glute Max was that glut Max Muscle
activity during the exercise involving
posterior pelvic tilt was significantly
higher than involving anterior or
neutral pelvic tilt in contrast
multifidus muscle activity during the
hip rdge exercise involving posterior
pelvic tilt was significant L lower than
that involving anterior pelvic tilt so
when you do the hip bridge with
posterior pelvic tilt instead of neutral
or anterior pelvic tilt you're using
more glut Max and less multifidus now
one note here is that you don't want to
get caught in the thinking that oh
everything is better with more gluten
Max that's not the case sometimes you
need to activate the multifidus actually
in a lot of cases with low back pain
most cases with low back pain both the
glute Max and the multi this aren't
working well so you could use the
opposite of what we're doing here to
facilitate multifidus act activation
possibly so I just wanted to make this
point so you don't get stuck in Magic
Bullet ideas or looking for that one
secret exercise or answer the body is
complex and that's why we have a
comprehensive approach to it and a
holistic approach to it so the segmental
hip bridge
exercise gets posterior pelvic tilt but
it also restores motion to through the
pelvis this and through the lumbar spine
and this is something that I think is
superior compared to the exercises that
were done in the study that I just
mentioned for this technique you start
in a neutral spine so you have a little
bit of space under your low back and the
floor and from there you're going to
lift the pelvis off the ground through
posterior pelvic tilt and then one
vertebrae at a time starting from the
bottom up so you posteriorly pelvic tilt
now I'm flattening my low back again
against the ground here and then I'm
lifting up one vertebrae at a time until
I get
to the point where I feel like I can't
do any more posterior pelvic tilt or I
can't really lift my spine off the
ground anymore I'm just holding here and
once you get that you'll feel a ton of
glute Max you might feel some hamstring
but you'll probably feel not too much
low back hold that for about 5 Seconds
at the top breathing
naturally and then you lower in the
opposite so the upper spine goes down
the thoracic spine and then it goes one
vertebrae at a time bu bu bu all the way
down to the
pelvis and then I go into my neutral
position and I gradually relax so that's
one repetition
there and again like I said this does
two things it gets the glutes better
activated in a type of movement that
you'll need for the squat and it helps
to restore motion between the pelvis and
the lumbar spine and those movements are
often lost especially people sitting all
day you get stuck if you don't move it
you lose it so the segmental hip bridge
one set of five reps and that'll get
that motion going before I continue on
with the next exercise to get another
neglected Factor when it comes to glute
activation during the squat I just
wanted to mention to all the coaches and
trainers and therapists out there who
follow our videos and like our approach
and want to learn more about how to use
our approach and go more in depth into
our approach so that they can better use
our approach with their clients we've
got a course coming out just for you and
depending on when you're watching this
video you might not be able to sign up
yet but you can get on the weight list
so if you're interested there will be a
link down in the description click it
get on the wait list or if the course is
out check it out now the next exercise
we're going to use to get the Seas
activated and if you don't have soas
activation and I acus Activation so ilio
sois then you're not going to be able to
get the most out of your glutes and what
I've got for you today is kind of a
unique exercise that I came up with for
this video specifically and I call it
the sea stamp so for this technique I
suggest you use some kind of support
we're not trying to work your balance
here so you're just going to lift the
leg up opposite leg you want your glute
on here and you want a stable support
leg you flex your hip up and you feel
that se is on you can push it a little
bit to make sure you got the SE is
working and then you're just going to
make sure you get the glutes on and then
you're going to stamp down and then
stand on it and you're going to go again
bring it up hold it up for a sec make
sure the really so is and the glutes are
on and then stamp down and then put some
weight on it so you're coming up holding
it glutes on Lio is on stamp down put
some weight on it okay this is a good
way way I found to get that
co-activation you need for stable hips
and pelvis in the full range of motion
now it's an open chain movement and what
we find is open chain movements are
superior for Activation and then what
you do is once you've got the activation
you bring it into the closed chain
movement same thing it's still a hip
flexion but now we're in the closed
chain and that's how you bring it into
activities and movements that are more
functional and transfer to the gym or
Sports so sew is stamps do both sides
one set five reps on each and that will
facilitate the muscles and the movements
that you need to bring it into the squat
and that's the last thing to do so a lot
of people I should have said this before
but test your squat out before if you
haven't done already but most people
know that they can't get their glutes on
when they squat now after you've done
this little routine do your squats so
you can start off what I recommend is
you start off
in a neutral stance not feet pointed out
but I want a neutral stance you got to
train your strength in this squat
pattern with your feet pointing Straight
Ahead neutral stance posterior pelvic
tilt so you should have that motion now
get the pelvic floor on and then what
you're going to do is you're going to
squat as you go into an anterior pelvic
tilt keeping the pelvic floor on and the
glutes and you might not be able to get
down all the way yet glutes are not I
could feel them they're on if I had EMG
going you'd see them on but get down to
whatever range of motion you can do
where your glutes are on so again you
relax everything and then it's pelvic
floor stopping the P Midstream starting
in posterior pelvic tilt and then go to
anterior pelvic tilt keeping everything
on and if you can only get to there
before your glutes shut off cool train
that we're training what we want not
what we don't want and because of the
way the body works if you do this and
repeat this over and over again then
you're going to be able to get deeper
and deeper because it's like that
isometric window whatever range you work
you get strength a little bit more and a
little bit less than whatever range you
work with an isometric contraction which
is a contraction where you don't move so
we're going to take advantage of that
and just retrain the movement pattern
that we want which is glutes on during
the squat so there you have it that's my
response my long ass response to that
commented the video but it's a problem
that I've seen so so often and it's a
problem that won't go away with just
okay squeeze your glutes harder squeeze
your glutes harder it's like trying to
tell you bolt just run faster oh you got
the world record okay just run faster
next time it doesn't work you have to
know what to do and get everything fixed
up and your Technique going properly to
get what you want it's not just about
effort all the time okay so this is the
intelligent way to do it and then you
put effort on top of intelligence and
then you get quick results the final
thing I wanted to mention was related to
another study I found and the title of
the study is activation training
facilitates gluteus maximus recruitment
during weightbearing strengthening
exercises and what they did was had the
participants complete a glute Max
activation program consisting of some
isometrics with band resistance I don't
know the specifics of it but what they
did that I think was really well done
was they did a onewe activation program
where they had these people perform the
activation routine twice a day and after
this what they found was glutax
recruitment was increased by 57% during
the double leg Squat and 53% during the
single leg squat so just a week doing a
routine twice a day significantly
increased glute Max activation during
the squat and even during a single leg
squat both really important fundamental
movement patterns so that's why I
recommend you do this frequently do two
times a day or even three times a day
for a week and then what you can do is
taper down after that to the point where
you can fire your glutes whenever you
damn well please to summarize the
exercises we went through today we
started off with pelvic floor activation
where you do one set of five reps
holding for 5 to 10 seconds next we went
to pelvic tilting you do one set of five
reps or up to 10 reps if you feel like
it's taking a bit of time to get into it
the third exercise is the segmental hip
bridge perform one set of five reps
holding for 5 seconds at the top moving
slowly up and down in the movement and
the fourth and final exercise was the
seist stamps do one set of five reps per
side after that you can test out your
squats and see how much better your
glutes you can keep your glutes on when
you're squatting most importantly you've
got to perform this routine frequently
so up to three times a day but at least
daily for at least a period of a week
and if you're improving just keep it
going until you've achieved your goals
of keeping your go glutes on throughout
the full range of the squat there we go
there you have it get your glutes on get
them working don't get stuck in Magic
Bullet thinking but get your glutes on
just like you need to get everything
else on to help you move freely and
without pain for the rest of your life
thank you for being here with me if you
want to check out some more resources
that are related got some videos here
and here and if you've got pain in
through the hips then I suggest you
follow our hip pain solution which has
exercises like what you found here and a
lot of others to make sure everything is
working properly so you can get back to
and keep doing the active things you
love
Voir Plus de Vidéos Connexes
How to Fix Anterior Pelvic Tilt (4 KEY EXERCISES)
1 POWERFUL Exercise for Hip and Knee Pain (Functional Integration)
How to Fix Your Posture in 4 Moves! (PERMANENTLY)
The SECRET to Learning How To Kegel For Men (step by step guide)
Are Kegels Killing Your Erections? Fix Erectile Dysfunction Naturally 💪
Can I keep hemorrhoids away with exercise?
5.0 / 5 (0 votes)