Trouble Keeping Glutes on with Squats? YOU NEED THESE EXERCISES!

Summary

The 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.