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The secret to getting better glute activation isn’t always through banded exercises or glute bridges. When executed with proper form, a single leg kickstand hinge is a surefire way to torch your glutes. Glutes properly activate when the pelvis is aligned with proper spine position and foot pressure into...

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Conor Harris

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54,605 просмотров • 9 месяцев назад •via X (Twitter)

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The secret to better glute activation is your big toe. The big toe’s interaction with the ground in a specific context allows the glute to function optimally and efficiently. Here’s what you need to know to apply this concept 👇
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The secret to better glute activation is your big toe. The big toe’s interaction with the ground in a specific context allows the glute to function optimally and efficiently. Here’s what you need to know to apply this concept 👇

Conor Harris

52,989 просмотров • 7 месяцев назад

The secret key to better “glute activation”? Your big toe. Your big toe has a key connection to the glute in that it’s contact with the ground cues the glute max to do its main job - extend the hip. Learning how to better connect your big toe to the ground will do wonders for your ability to feel your glutes work in exercises. Here’s how ✅
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The secret key to better “glute activation”? Your big toe. Your big toe has a key connection to the glute in that it’s contact with the ground cues the glute max to do its main job - extend the hip. Learning how to better connect your big toe to the ground will do wonders for your ability to feel your glutes work in exercises. Here’s how ✅

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60,409 просмотров • 1 год назад

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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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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59,888 просмотров • 2 месяцев назад

How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼
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How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼

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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.
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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

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This 5 minute lower back drill will change your life: 1. Bridge holds activate your glutes. 2. McGill crunch activates your core. 3. Cat cows keep your spine mobile. 4. Side plank holds activate your glutes & obliques. 5. Bird dogs activate your core & glutes while promoting cross body awareness. When you do each core exercise make sure to "brace" your abs by pushing them out as if Mike Tyson were to punch them. When you do an exercise involving your glute make sure to squeeze the glute as if you're trying to crush a quarter in between your butt cheeks. Do 6 reps of each exercise daily. Your lower back will thank you.
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This 5 minute lower back drill will change your life: 1. Bridge holds activate your glutes. 2. McGill crunch activates your core. 3. Cat cows keep your spine mobile. 4. Side plank holds activate your glutes & obliques. 5. Bird dogs activate your core & glutes while promoting cross body awareness. When you do each core exercise make sure to "brace" your abs by pushing them out as if Mike Tyson were to punch them. When you do an exercise involving your glute make sure to squeeze the glute as if you're trying to crush a quarter in between your butt cheeks. Do 6 reps of each exercise daily. Your lower back will thank you.

Dan Go

1,056,063 просмотров • 2 лет назад

Elevating your heels in a squat is the easiest way to squat deeper with better form. But most people don’t realize that this strategy can be applied to a variety of other exercises and positions with huge benefits. Here’s what you need to know 👇
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Elevating your heels in a squat is the easiest way to squat deeper with better form. But most people don’t realize that this strategy can be applied to a variety of other exercises and positions with huge benefits. Here’s what you need to know 👇

Conor Harris

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This is the #1 most common mistake I see with the Bulgarian Split Squat. What’s good to know is that it’s easily correctable. When the height of the back leg is in the right position, it allows for better output with less compensation through the low back. Here’s what you need to know 👇
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This is the #1 most common mistake I see with the Bulgarian Split Squat. What’s good to know is that it’s easily correctable. When the height of the back leg is in the right position, it allows for better output with less compensation through the low back. Here’s what you need to know 👇

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59,175 просмотров • 11 месяцев назад

Have you ever noticed that sprinters have really well-developed glutes? This is for a specific biomechanical reason and we can learn from it to get better results growing our glutes in the gym. Here’s what you need to know 👇
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Have you ever noticed that sprinters have really well-developed glutes? This is for a specific biomechanical reason and we can learn from it to get better results growing our glutes in the gym. Here’s what you need to know 👇

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34,146 просмотров • 10 месяцев назад

The best way to do a Bulgarian split squat is to elevate your back foot on a sturdy box, lower until your knee touches the ground for full range and max glute activation!.. Who likes this workout anyway?
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The best way to do a Bulgarian split squat is to elevate your back foot on a sturdy box, lower until your knee touches the ground for full range and max glute activation!.. Who likes this workout anyway?

Doreen Tumuhairwe

13,415 просмотров • 1 год назад

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.
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This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

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If you want to fix your slouched posture, simply trying to do exercises that “straighten out your spine” isn’t enough. Your body is in a specific posture for a specific reason. Understanding why can help you address the true underlying problem. Here’s what you need to know 👇
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If you want to fix your slouched posture, simply trying to do exercises that “straighten out your spine” isn’t enough. Your body is in a specific posture for a specific reason. Understanding why can help you address the true underlying problem. Here’s what you need to know 👇

Conor Harris

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Most people think Anterior Pelvic Tilt is a problem with tight hip flexors and weak glutes. But that is just the surface-level perspective of this posture. To understand the real cause we should ask, why are those muscles tight or weak in the first place? Here’s what you need to know 👇
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Most people think Anterior Pelvic Tilt is a problem with tight hip flexors and weak glutes. But that is just the surface-level perspective of this posture. To understand the real cause we should ask, why are those muscles tight or weak in the first place? Here’s what you need to know 👇

Conor Harris

91,227 просмотров • 9 месяцев назад

The single-leg RDL ( or as some may call a hip hinge) is one of my favourite unilateral movements for building strength and control through the entire posterior chain, from your mid/lower back, to the glutes and hamstrings. Most athletes focus on just getting strong under load and while that’s important, there’s another key piece that often gets overlooked: creating length and extension through the whole body. Think about creating distance between your rear heel and the top of your head that’s where the magic happens. Here’s how I like to coach this movement: 1️⃣ RDL box-assisted with a slider — This gives your athlete a stable base to feel supported while learning to reach through that back leg. It’s a semi-passive way to build the right pattern safely. 2️⃣ Foam roller progression — Now we add a bit more difficulty. Holding a foam roller between your rear foot and same side hand forces you to stay long and connected from head to heel. 3️⃣ Banded active correction — Here, we make it active. Pressing your rear foot into the band creates that intentional extension and full-body engagement. Once your athlete has mastered these three progressions, they’re ready to load the real RDL — and you’ll notice better balance, smoother control, and a stronger hinge pattern overall. Remember: the goal isn’t just to move heavy weight, it’s to move well first. When athletes learn to own the movement, performance follows.
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The single-leg RDL ( or as some may call a hip hinge) is one of my favourite unilateral movements for building strength and control through the entire posterior chain, from your mid/lower back, to the glutes and hamstrings. Most athletes focus on just getting strong under load and while that’s important, there’s another key piece that often gets overlooked: creating length and extension through the whole body. Think about creating distance between your rear heel and the top of your head that’s where the magic happens. Here’s how I like to coach this movement: 1️⃣ RDL box-assisted with a slider — This gives your athlete a stable base to feel supported while learning to reach through that back leg. It’s a semi-passive way to build the right pattern safely. 2️⃣ Foam roller progression — Now we add a bit more difficulty. Holding a foam roller between your rear foot and same side hand forces you to stay long and connected from head to heel. 3️⃣ Banded active correction — Here, we make it active. Pressing your rear foot into the band creates that intentional extension and full-body engagement. Once your athlete has mastered these three progressions, they’re ready to load the real RDL — and you’ll notice better balance, smoother control, and a stronger hinge pattern overall. Remember: the goal isn’t just to move heavy weight, it’s to move well first. When athletes learn to own the movement, performance follows.

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The Deep Squat Hip Rotation is one of the most underrated hip mobility exercises. However, most people don’t know how to do it properly or optimize it for themselves. Here’s what you need to know 👇
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The Deep Squat Hip Rotation is one of the most underrated hip mobility exercises. However, most people don’t know how to do it properly or optimize it for themselves. Here’s what you need to know 👇

Conor Harris

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Just when I thought Bulgarian split squats couldn’t get any tougher😮‍💨 The “Deficit Bulgarian Split Squat” proved me wrong. By elevating the front foot, you increase your range of motion, allowing for a deeper stretch through the glutes and adductors. Combined with the goblet hold, this variation increases core engagement, stability, and mechanical tension making every rep count. These are some of the Benefits: Greater glute and quad stimulus Increased range of motion More tension in the lengthened position Improved unilateral strength, balance, and stability Remember: Don’t chase depth at the expense of form. Stay controlled, keep your pelvis stable. My entire leg was on fire after these. 😭 💀 Will you give this a try?
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Just when I thought Bulgarian split squats couldn’t get any tougher😮‍💨 The “Deficit Bulgarian Split Squat” proved me wrong. By elevating the front foot, you increase your range of motion, allowing for a deeper stretch through the glutes and adductors. Combined with the goblet hold, this variation increases core engagement, stability, and mechanical tension making every rep count. These are some of the Benefits: Greater glute and quad stimulus Increased range of motion More tension in the lengthened position Improved unilateral strength, balance, and stability Remember: Don’t chase depth at the expense of form. Stay controlled, keep your pelvis stable. My entire leg was on fire after these. 😭 💀 Will you give this a try?

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The pigeon pose is a common stretch to open up the hips, but the problem is most people don’t do it right. In an attempt to chase sensation and a “bigger stretch”, they end up not creating space in the proper areas. Here’s what you need to know to do it better 👇
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The pigeon pose is a common stretch to open up the hips, but the problem is most people don’t do it right. In an attempt to chase sensation and a “bigger stretch”, they end up not creating space in the proper areas. Here’s what you need to know to do it better 👇

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Most people with a weak Gluteus Medius don’t strengthen it properly. Banded lateral walks and leg raises aren’t enough. This important muscle has many functions, one of which gets particularly overlooked. Here’s what you need to know 👇
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Most people with a weak Gluteus Medius don’t strengthen it properly. Banded lateral walks and leg raises aren’t enough. This important muscle has many functions, one of which gets particularly overlooked. Here’s what you need to know 👇

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