Glutei Max: hip extensor. This is your butt muscle, and it's the biggest muscle in your body. It's the powerhouse of your body, and it's responsible for the posterior pelvic tilt. You use them when yo ...[Read More]
Glutes 101
Glutes FIRE FIRST
GLUTES FIRE FIRST! Is your timing off? Did you know the glutes are supposed to fire FIRST? If they don't, that's when problems can arise. Correct Firing Sequence: right glute max, right hamstring, the ...[Read More]
Glute Max Activation Routine
I do this 8-minute activation exercise before all my training sessions to ensure my glutes are firing. I also do it if I have pain. I start by tacking and releasing my short/tight hip flexors on a foa ...[Read More]
Glute Bridges Routine
Do this 4-minute routine with me. The goal is to feel this in the glutes. Remember: firing sequence is paramount. Make sure the low back and hamstrings aren't firing first. Don't let the low back arch ...[Read More]
Glute Med Activation Routine
Do this 17 minute routine with me We will address both the hip adductors (groin muscles) and the hips abductors (glutei med) in this video. The adductors are notoriously tight and short, and they like ...[Read More]
Bird Dogs and Side Planks Routine
Do this 6 minute routine with me. Bird Dogs: Keep your hips square and don't arch your low back. The goal is to extend your hip using your glute max (not your low back). Squeeze the glute in the other ...[Read More]
Standing Stabilization Routine
Do this 4-minute routine with me. Keep your hips square. Hold onto something if necessary. Squeeze the glute in the stance leg.
Seated Hip Flexion Routine
Do this 5-minute routine with me. Keep your hips square. Squeeze the glute in the leg that stays on the floor. Plant both of your sits bones equally into the floor.