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Glutes that won't activate despite endless exercises are almost always a position problem, not a strength problem. External rotation shortens the glutes. A shortened muscle can't contract effectively — same reason a maximally bent bicep can barely curl. Internal rotation restores their length. Then they can actually fire

Zac Cupples

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78,260 Aufrufe • vor 3 Tagen •via X (Twitter)

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Your glutes aren't dead — they're just stuck short. Clamshells and bridges push the muscle into an even shorter position. Weak contraction from a shortened range isn't activation — it's limitation. Get length back to the glutes first. Then they fire. →

Your glutes aren't dead — they're just stuck short. Clamshells and bridges push the muscle into an even shorter position. Weak contraction from a shortened range isn't activation — it's limitation. Get length back to the glutes first. Then they fire. →

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Glutes that won't fully activate might not be a glute problem — they might be a big toe problem. Big toe extension is required for maximum glute contraction at end of stride. Without it, the activation is cut short on every step. Reconnect the toe to the glute with these four moves.

Glutes that won't fully activate might not be a glute problem — they might be a big toe problem. Big toe extension is required for maximum glute contraction at end of stride. Without it, the activation is cut short on every step. Reconnect the toe to the glute with these four moves.

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Clamshells are one of the most overrated glute exercises. The glutes main action is hip extension, but they do have an abduction and external rotation component that the clamshell does train. However, the clamshell has a lot of limitations. A better alternative would be this exercise I modified and cue a bit different from Postural Restoration Institute.

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