How strong are your glutes? How do you know if your glute muscles are actually the ones working when you squat, lunge, deadlift, run, walk, etc? Do you have nice long, relaxed glute muscles that can handle load when needed, or are they short and tight and get bullied out by your hip flexors and quads? Do you pee during any kind of activity? It may be partly due to weak glutes!
So… let’s do a test! Let’s see if you can get your glutes to fire on their own without any cheater muscles kicking in. If you can, great! You’re all set. If you can’t, then you know what you need to work on!
I’ve created a 3-exercise mini-workout for you to try. Do all three exercises in progression and see if you can isolate your glute muscles and get them to fire on their own, without any help from other muscles. Try the three exercises for a full 7 days, and see how much better your glutes will work by the end of the week.
Video 1: Glute Squeeze Isolation Drill: 20 on each side (double up on your weaker side if you have one. So, 20 on the strong side, 40 on the weak side)
Video 2: Glute Squeeze with Leg Lift: 20 on each side (double up on your weaker side if you have one. So, 20 on the strong side, 40 on the weak side)
Video 3: Stand Glute Squeeze: 20 on each side (double up on your weaker side if you have one. So, 20 on the strong side, 40 on the weak side)
Why is glute activation so important for postpartum healing? Because your pelvic floor function is directly tied to your glute strength! The better your glutes work, the better your entire core system will work. It’s amazing how fixing a weak glute problem can actually heal symptoms like peeing and back pain!
Do the 3 exercises above, give it 7 days, and you’ll feel a difference! Then see how much better your glutes are working during your regular workouts (hint – you’ll know it because you’ll feel it!)
Want a pretty ebook guide that you can download and keep with all the info above tucked neatly inside? You can get the ebook here.