THE KEY DEVELOPMENT IN BUILDING GLUTES!
Building Strong glutes or a butt is more than looking good in a tight fitting pair of jeans or in short shorts. :) I know the men are going to be sad to hear that, BUT (pun intended) the glutes play such a vital roll in every day activities and they can be dramatically underdeveloped.
Underdeveloped glutes can lead to:
- Low back pain
- Tight Hamstrings
- "Bad" Knees
- Inability to squat correctly
This is usually stemmed from a couple of different reasons:
- Sitting for long periods during the day is a major culprit of weak glutes which also will lead to weak abdominal muscles, tight low back, tight quads and hip flexors, and weak hamstrings (Lower Crossed Syndrome).
- Quad dominant exercises (Front Squats) during workouts
- Even Heels on shoes will change posture and create week glute and tight backs!
How do you correct this you ask? I introduce to you The Hip Hinge! This may not be anything new to you or it could be completely foreign, either way listen up because you need to know how to hip hinge correctly in order to maintain healthy hip mobility!
A Hinge is described as:
- a movable joint or mechanism on which a door, gate, or lid swings as it opens and closes, or that connects linked objects. (aka legs and torso)
So let me say this first off, A hinge is NOT a squat! Yes the hips flex, Yes the knees flex but NO the ankles do not flex!
In a hinge you have MAXIMUM hip flexion and MINIMUM knee flexion. In a squat you have maximum flexion in the ankles, knees, and the hips.
To perform the hinge:
- Start standing about 1 foot away from the wall
- With a tall spine(hiding the ribs, tucking the tail bone, ears over the shoulders) start to bend at the waist pushing your hips back towards the wall
- Slightly flex or bend the knees keeping the weight into the mid-foot and heel
- With the hips touching the wall and the hamstrings and glutes loaded, contract and squeeze the glutes to return to a tall standing position.
- Perform this pattern until you are able to accomplish it with ease.
Once you have mastered the Hip Hinge pattern you can increase the resistance of this move with banded pull throughs, dead lifts, or the Hard-style Russian Kettle Bell swing. Performing these exercises in your workouts will help you develop stronger glutes which will help you improve your activities of daily living! Plus who doesn't want a better butt?! :)
"The Body Achieves What The Mind Believes"
GO EARN IT!