I have recently been asked about how to activate glutes and hamstrings more during lower body workouts. Often we become totally quad dominant, increasing the risk of knee injury and decreasing the load you are generally able to lift during a squat movement 🏋🏻♀️
This is really common but can be an easy fix! My top tips for improving muscle activation balance between quads, glutes and hamstrings are...
1. Perform glute activation exercises using power bands as part of your warm up.
2. Work on hip and ankle mobility during body weight squats - if you push your knees too far forward your quads will take over, try sitting back in the hips as you drop down.
3. Incorporate single leg exercises into your workout program (above: Bulgarian split squat, single leg pelvic lift). These exercises will activate your glutes and hamstrings as stabilizers and will help to strengthen them 💪🏼
Not only will your quads thank you for sharing the work between the three major leg muscles, you will also see improvements in 🍑 gains and shape.
These exercises are not only great for improving weights training, I used them heaps between my long training runs during marathon prep to avoid hip drop (super common in runners resulting in ITB and knee pain). Give them a go! ✔️ #gym#fitness#workout#legs#glutes#hamstrings#quads#lunges#bulgariansplitsquats#pelviclift#strength#bootygains#kettlebell #run#marathon#training#sundays#health#nike#lornajane#camillaandmarc#2xu#anytimefitness