So you now have a better moving, more activated pelvis capable of finding a perfect neutral position in your exercises!  But how on earth to stabilize it and truly get the most out of every movement?

The Glutes

They are responsible for rotating and extending the hips in their primary action, but they also have to decelerate motion and support your back.

Yes, you need to build a butt for the health of your back, knees, hips and if you want any chance at picking up those 20 yards you keep looking for.

This is my first stop for most of my clients when it comes to getting in tune with this muscle group.  You would be amazed how many people have no clue how to activate the glutes.  A pretty scary thoughts when you consider that most of those people are doing heavy squats and deadlifts…..can you say back pain?

As you can see in the video, I’m starting with the very basic flute activation of putting a ball between your feet and squeezing.  Once you master than, place your hands on your rear end and push against them as you hinge.  From there you will see several different variations of the hinge all aimed at getting the glutes to work when you extend the hips (return to the start position).

This next one is a guarantee of a glute burn, it just happens to be really embarrassing to do so be prepared for some funny looks.  I just tell people who ask that I am living my best glute life!

For these you place the bottoms of your feet together and push.  Before you even lift your hips off the ground, the burn will already start.  Once you get them kick started, then it’s time to lift the hips off the ground.  Hello strong butt muscles!

And here is one more that I posted a few weeks back that is a little more challenging because of the stability element but another favorite of mine when it comes to making sure this important muscle group is ready to go.

No worries if you don’t have a cute aussie puppy to help you with this one, it works just fine without the assistance 🙂

Start adding in these 3 exercises into your daily routine and see if you feel a change.  There is so much more to developing glutes than just these 3 exercises, but this is a great place to start in preparation for moving on to the fun stuff like kettlebell swings, deadlifts, squats and olympic lifts!

Cheers!

-S