How these little muscles can shut down your glutes
What are the hip flexors? They’re actually a lot of different muscles! The two areas we’re going to focus on to help fire glutes are the psoas and the quads.
The psoas runs from the lumbar spine down into the femur head, the quads, and the thighs.
The Femur Head
Since the main action of the glutes is a hip extension - aka moving the leg backward - you need the front of the body to be open in order to allow that range of motion. In other words, if your hips and quads are tight, how do you expect to use your glute muscles effectively?!
We want to open the hip flexors to access our glutes. Here’s how:
- FasciaBlast hips and quads
- Do the FasciaYoga stretch for hips and quads
- Find YOUR form for the Heart Butt exercises
Start by FasciaBlasting the area where the thigh joins the trunk to relax muscles locally! I love the small claws of the MasterBlaster on these areas, and the PaddleBlaster makes it a snap to get a quick blast on the whole lower body. If you only have a few minutes to squeeze it in, it’s still worth it! If you have a little more time, follow up the full PMR (Prep - Massage - Refine) with a large-clawed FasciaBlaster and then a Nugget. Whatever you do… DON’T SKIP THE HIP FLEXORS!
Next, it’s time for some FasciaYoga! Remember to do both parts of this stretch–– with the leg extended let your weight drop down into the hip flexor, and then with the knee down tuck the pelvis to feel the fascia open up through the quad. I keep my FasciaYoga ball right in my living room, so I can grab a couple of minutes with these stretches as often as I feel my body asking for it. Which is all the time… calling all desk sitters! DON’T SHORTEN YOUR HIPS ALL DAY, GET UP AND STRETCH THEM!
On to the Heart Butt exercises! If you have tight hips or a limited range of motion, you want to find the adjustments that work for YOU in order to feel your glutes. It’s important to stick with the range of motion that you can do without compensating or shifting the pelvis and DON’T ARCH OR ENGAGE YOUR BACK, even if that range is from flexed to neutral. If this is you, you’ll really want to focus on making sure you’re working to open those hips consistently! You have 90 days to get there, so don’t rush into adding weight or resistance to these until you can perform these exercises while maintaining a neutral pelvis. That’s just asking your body to compensate and bypass the glutes! DON’T LET YOUR HIP FLEXORS BE THE DEATH OF YOUR GLUTES… lol!
I really love how doing these exercises on the FasciaYoga ball helps us keep the pelvis steady to isolate the glutes! Watch this to see how to modify the exercises with the ball if you’re starting with a limited range of motion, and revisit the full details here as often as you need!
Booty Beauty Bonus: taking the time now to achieve this glute access means you can train your glutes as you go about your everyday tasks just by walking! Imagine every step taking you closer and closer to your dream Heart Butt!
Watch the complete Week 1 live feed here.