Workout Wednesday

Do you want to learn a simple, quick exercise to start your day?

Do you sit on your rear all day, every day?

Have you been told that, “You are not actively engaging your glutes?”

Dr. Stu  McGill refers to this increasing weight room trend, “gluteal amnesia.”

To wake up your gluteal muscles and help them function to their full capacity, perform a maximal glute contraction each day. In simple terms, squeeze your butt!

The specifics: Stand with a moderate to wide stance. Point your toes out slightly. Squeeze your gluteal muscles as hard as possibly for 30 seconds. Try to make fists with your hands to increase the neural drive. Perform only one (1) repetition.

To add a challenge, and move up a level, perform the Glute March.

 

 

 

 

 

Reference

Contreras, B. (2015). Tip: Do a Standing Glute Squeeze Every Day. T-Nation. doi: https://www.t-nation.com/training/tip-do-a-standing-glute-squeeze-every-day?utm_source=facebook&utm_medium=social&utm_campaign=article4193 Accessed on September 10, 2017.

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
This entry was posted in Core Strengthening Exercises, Daily Workout, Inspiration and tagged , , , , , , . Bookmark the permalink.

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