>glute exercises

Squatter’s Rights

Squatting is one of the most basic of human movements. We squat to sit down, field a ground ball, and use the toilet. In Beastanetics, each class includes 60 seconds of squatting. Click here for an instructional video showing our 16 favorite squats.

To learn to squat properly we like to first bring our elbows to the inside of our knees to add stability. Follow these cues when you’re just getting started:

1) Begin in a standing position with feet wider than hips.
2) Descend into a squat by flexing your ankles, knees, and hips.
3) Depth will be determined partially by flexibility and partially by strength.
4) Keep your knees aligned with your toes. Don’t allow them to cave in.
5) Keep your heels flat on the ground.
6) It’s okay to turn your feet out slightly.
7) Purse your lips and exhale powerfully as you squat down.
8) Place your elbows inside your knees and push out.
9) Ascend to standing and inhale while swinging your arms back.
10) Keep your head up.
11) Do not round your back.
12) Try to establish a consistent rhythm.
13) Relax your jaw and your face. Try to smile.

Once you’ve mastered the bodyweight squat, you can begin to experiment with adding resistance in the form of a barbell, kettlebell, dumbbell, or human or animal companion.

By | 2018-02-13T17:47:05-05:00 September 3rd, 2016|0 Comments

Rediscovering the Supine Bridge

As I was lying in down in my physical therapist’s office due to yet another sports injury, I was reminded of how important it is to strengthen the glutes and hamstrings and also how simple it is to do with no equipment. Just bridge! Lie on your back. Bend your knees enough so that you can keep your feet flat on the floor. Your low back should be in neutral, neither arched nor rounded. Lift your hips up, but don’t hyperextend. There should be a straight line from your shoulders to your heels. Squeeze your butt at the top of the movement. Do a set of 10 with your feet parallel, another set of 10 with toes pointed out, and a final set of 10 with toes pointed in. And if you’re feeling super strong try a set of 10 with your left ankle crossed over your right thigh and then a set of 10 with your right ankle crossed over your left thigh. If you’re unsure as to whether your glutes are working properly just put a hand on one of your butt cheeks at the top of the movement. You should be able to easily tell if the muscle is contracting. You might get a few funny looks at the gym, but you’ll have the last laugh when your glutes are rock solid.

By | 2016-05-26T00:16:16-04:00 April 10th, 2016|0 Comments