Photo: Martin Novak / Getty Images
Performing butt exercises – practicing the gluteal muscles – requires not just a back to be built like a Kardashian. Strengthening these powerful back muscles will make your body work more efficiently, whether you're traveling miles or doing squats. (See: Why it's important to have a strong butt – apart from the look that looks good). However, despite their sheer size and power, the gluteal muscles have been given a bad name: phrases such as "dead butt syndrome," "office ass," and "lazy glutes" were circulating, sending people into the gym, squatting in their hands and training ready to build up some loot.
The thing is, it is possible that your glutes are not weak, but only you should not shoot as they should. Yes, you need to strengthen your buttock muscles to work properly. But you also have to teach you r body activate it . And that requires a solid connection between body and mind. Here's what that means.
The Difference Between Strength and Activation of Glute
Colleen Brough, DPT, Assistant Professor of Physiotherapy at Columbia University and Director of Columbia RunLab, has a lot of experience supporting runners in their sport and she avoids injuries in the process. Frequently, both results depend on what happens in the gluteal muscles. While the activation of the glidepath is a common problem for runners, there is a good chance that you need to activate or enhance the activation of the glidepath, even if you are not a runner. (For the record, that's not why your butt gets cold during a run.)
"There are two generalizations: First, a runner has strong buttock muscles, but he does not use those strong glutes during a run Patterns will instead use the thigh muscles or lower back. "Then there's the other group whose glutes do not shoot at all." That means they need some prey wake-up calls with the activation exercises and . [1
If you know all the injuries well, try a drill to test your buttocks strength: lie on your hips with your hips, your toes touching the floor and knees bent and relaxed. See if you can squeeze your butt without gaining other muscles in your lower half or in the trunk. "If you go through it, your glutes will probably be inhibited," explains Brough, meaning that you'll probably need to focus on to strengthen  your back. "If you feel the contraction – where else do you feel burning – do you get a strong sense of muscle tension in the lower back or around the thigh muscles or calf?" If you answer "yes" to the last Q, it's probably time to incorporate some more activation of activation into your training.
How to Strengthen Your Glutes
So, if you fall into the category, you can not contract your glow without recruiting other muscles. The first step is to master an isometric stop.
Isometric Hold: Move to the same position your buttock muscles were tested – lying on your stomach, on a bed, your toes touching the floor, your knees bent. Focus now only on your butt. "The idea is to teach your body how to shoot your buttock muscles," explains Brough. "You need to put yourself in the muscle necessary for neuromuscular re-education." (Imagine talking to your brain to teach your body what muscles to work when and how to do it.) Try to make that stop three times a day for just two or three days a day. Strive for three sets of five repetitions, but the key is to work on fatigue – depending on your strength, you may need more or less, says Brough.
Hip Extension: If the grip becomes light, add a little bit of exercise: Begin in this position with the face lying on the bed, with your knees bent 90 degrees and your toes on the floor lie. Slowly push one foot back to fully extend the leg backwards, keeping your toes on the floor, reaching through the buttocks. (The other leg should remain bent). This is a hip extension that mimics the movement of running, says Brough.
Bird Dog: Then it goes on to a bird dog. Pull one leg and the opposite arm straight out of position for all fours (or table tops) so that your core stays in contact and the back stays flat.
Lateral descent: Next, continue with a side descent. Standing on a step or box that is parallel to the edge, step down with your outer foot, slowly lower to the ground, squeezing the opposite slide to the nearest, "says Brough, explaining that these exercises are suitable for everyone "He wants to strengthen his gluteal muscles – not just for runners, but at the same time you should work on glutes activating exercises," she says. Learn more here.
Glutes Activation Exercises
That your buttocks muscles are actually strong (or you work) How can you actually make them turn on when you need them? The answer is surprisingly simple: you literally need to focus on it. "Real-time Notes or Reflection on the use of the buttock muscles does an excellent job to z ur work, "says Brough. (Therefore, these two glute-bridge variants sometimes have completely different advantages.)
Brough gives two glute activation exercises that allow you to connect your mind to your movement:
Glute imprints: [19459010EverytimeyourunyourfoothitsthegroundThinkaboutpressingtheglutealmusclesonthispage"Glutesareprimarilyresponsiblefordrivingyourrunforwardandonceyourfoottouchestheflooryouwanttothinkabouthowtosqueezethebuttocks"explainsBrough"Youhavetoteachyourbodytousethismusclewhichshouldfirebutnotit'sallaboutcreatinganewmotorpattern"
Forward Pitch: Consider lifting your chest and leaning forward at the ankles rather than leaning backwards, says Brough. "This puts the Glute Max muscle into a large activation angle."
The same mental tactics work even if you are not a runner – you simply apply them to different exercises. Take a squat, for example. Use the same mindfulness tips to keep your buttocks firing properly. Think about how to activate your buttocks as you get your feet up from the bottom of the squat and relax through your lower back and thigh muscles.
Brough believes that after only a few days of these exercises, you can easily get your glutes to work and burs. The key: Put your thinking game into play more often, especially if you are striding. (Okay, and maybe those killer glutes do not have anything to do with squats.)