Start Fixin Yo’ Self - #MoveU #FixYoShit #ComeBackStronger
Plump yo’ peaches! This is a drill for glute activation and connection. Many peeps are going through workouts without using their glutes fully. You know that nice plump booty on Crossfit athletes? It’s because they are using the glutes! The athletes with the flat butt syndrome? Probably aren’t using their glutes enough! Tag a coach, trainer, or friend who needs to pimp their glutes!
Huge thanks to for rocking a thong in the name of anatomy education! On the right side, you will see the gluteus maximus as the larger muscle and the glute medius above it (smaller). On the left side, you can see the piriformis muscle.
In the first squat, you will see the pattern of starting in anterior tilt and using the quads and back muscles to drive up from the squat. She butt winks at the bottom and allows the weight to come up onto her toes. In the second version she grabs a kettlebell for some counterweight, she tucks the pelvis a little posterior, sits back into her heels, drives the knees out (using the glutes). Tucking posterior (but not rounding the lower back) really fires the glutes up.
Now if this is too challenging for you to do, go with @MoveUShirtlessDude version and grab a door frame, pole, tree, etc, to support you. You could also use gymnastics rings or a suspension trainer. You will notice that when he tucks posterior his lower back rounds some. Either version is okay, just play around with it. Notice where you feel the best core AND glute activation. You don’t want to strive for activation of the glutes at the expense of losing your core!
Art by Ashley Kay
Written by Katie Goss
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