How To know if your glutes are inactive

How To know if your glutes are inactive

Have you been killing it at the gym lately with awesome booty workouts but still not seeing any glute gains?

Are you aware that your glutes are the largest, most powerful muscles in your entire body? Sometimes your glutes can become dormant. Even though you perform exercises that you think are working your glutes, they might not be firing like they should.

 In other words, your butt is dead. And this is a serious problem if you are looking for those booty gains. 
 
 
So what causes your glutes to be inactive?
 
 The first and most common reason people suffer from underactive glutes due to lifestyle. Even if your someone who trains hard every day, you probably spend the majority of the day sitting down. When you're sat you're simply not using your glutes and they become inactive.
 
Injuries can often lead to inactive glutes. If you have had an injury in the past this can lead to some muscle groups becoming overactive, while others become underactive (think: compensation). This can alter things for a long time without the person even knowing it.
 
How to check if your glutes are firing properly.
 
Do you have knee pain?  If your knees consistently hurt—especially when you are working out—your glutes could be the issue.

Do you have lower-back pain? Lower-back pain is another sign that your glutes aren't working properly. Typically these muscles compensate for inactive glutes, causing overuse and pain.

Do you sit a lot? Sitting causes the muscles on the front of your body to tighten, creating anterior pelvic tilt and tight uncomfortable hips.

Can you hold a Single-Leg Stand? Stand on your right leg with your left leg bent at a 90-degree angle, with your eyes closed. Hold this position for 60-seconds. If you fall forward or toward the middle, or struggle to stay in this position - your glutes may be inactive. Try it on both sides.

 

 If you answered "YES" to one or more of those questions, there's a chance your glutes are inactive! But do not worry because there is something you can do about it! It's Time To Wake Up Your Butt!

 

Ok, we now know why are glutes are inactive, so now it's time to work on Glute Activation. When glute activation exercises are done properly they can play a major role in glute growth. Before any of my leg sessions, I spend a good 15 minutes going through 3 different glute activation exercises which vary from squat walks, to glute kickbacks all performed using a resistance band for extra tension.

 

I have 3 glute activation exercises that you can do at the gym or from the comfort of your own home! You can do these with or without a mini band.

https://www.facebook.com/bta.fitness/videos/1543675182394224/

 

How can you fix inactive glutes?

Make sure you activate your glutes every day: This can mean doing some of the exercises  5-10 minutes a day working with your mini bands to activate your glutes.

Add glute focused exercises to your workouts: When it comes to activating your glutes is so important to focus more on glute focused exercises, big compound movements like squats and deadlifts are great for building strength but target more than one muscle group. I've just shown you 4 exercise that isolates the glutes which is a great place to start!

 

Find A Solution

Join my 8 -week build a booty gym program: This program is designed to help you activate your glutes so that you can tighten and tone your booty and legs, reduce body fat and increase lean muscle mass. The majority of exercises will be glute focused, but the goal is to build a well-rounded and balanced killer lower body. Meal plans are also included in this plan for maximum results. Start your transformation here!

Register your interest for my brand new home workout programme 'The Booty Bible': Build a biblical booty with my home workout programme. If having a toned booty is at the top of your fitness goals, we have the perfect programme for you to give your booty a serious lift. These workouts can be done at home with your own bodyweight and only using a mini band. The programs are designed with short and effective workouts that can be done in under 20 minutes just a few times per week. Register your interest here!

 

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