Mark Ottobre shows why most people don't actually activate their glutes during training: they skip hip external rotation. His fix: place a resistance band below the knees and press against it. Five slow reps, no butt wink, glutes working.
Cool. And you really don't want to use your glutes at all, do you? You're not externally rotating from the hip, which means that you're not really using your glutes the way I want you to. When I program, instead of cueing— a lot of trainers, they cue, cue, cue, cue, cue— my cues are usually one word. And if they're not one word, I give you something like this, which forces you in the position where I want you to be. Below your knees, below your knees. You're going to have to press against the bands, which is going to switch on your glutes. That way I'm not going to have to say, push your knees out and use your glutes. Now you're going to have to use your glutes. Now I want 5 slow reps. Okay, try and snap the band in half, but from your hips, right? There you go. Now we've got no butt wink.
