Learn to activate your glutes during squats and hip thrusts by tilting your pelvis, pushing through your heels, and driving your knees outward against a resistance band. Progress by adding weight, trying single-leg variations, or elevating your back once you nail the basic form.
Ladies, in this episode, if you are not feeling your glutes when you are squatting or hip thrusting, we're going to show you how to turn them on like a light switch. Welcome to the At Home Body Restoration Project, where we focus on resetting and restoring you back to your best self. First things first, if your pelvis is out of alignment or your ankles are too tight, you're not going to push through your heels and you're not going to get the right angle for your glutes to fire. I want you to get your heels as close as you can to your butt. You're going to lift your toes and push through your heels so that you know that you're actually using them. Tuck your chin down. You're gonna hip thrust and you're gonna tilt your pelvis, opening your pelvis back towards your head and hold that for an isometric hold. If your knees are collapsing in, it's not gonna work your outer glutes. So we add this little band here and you focus on driving your knees apart. Now you're hitting your glute max and your glute med or your big glutes and your outer glutes. And if that's too easy, you can add weight to your hips. And make it more intense. And if it's still too easy, you could do a single-leg variation. And if that's still too easy, you can elevate your back to hit more range of motion.
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