I hear from clients ALL the time that they are frustrated that they can't work their glutes without back, hip, or knee pain.
Let's look into four crucial principles of training the glutes and my recommendations for which glute exercises might be best for YOUR body.
Before we start, if you LOVE this kind of thing and want to start teaching fitness, I'm hosting a 200-hour teacher training staring April 3rd where you will learn all this information and more! The info about the training is not on my website, so click here to get signed up for more details.
In general, when you complete an exercise in a joint's full range of motion, the muscle is loaded more, and you receive more benefit.
The glute max extends your hip. It works when you are standing up from a seated position. In other words, it begins working when you are straightening the hip when it is fully bent.
To load the glute...
I emphasize the importance of biomechanics all the time, but I've never taken the time to define what it means, why it's important, and how to apply it to your exercise.
Check out my video I created here that teaches biomechanics for fitness instructors.
According to dictionary.com, biomechanics means "the study of the mechanical laws relating to the movement or structure of living organisms."
Let's break that down a little, because there are a few key terms within that definition.
Mechanical laws mean the laws of physics (remember Newton's laws from third grade?) that play into movement under different conditions. Each time you lift a weight, certain laws dictate how heavy it feels and how much "stress" will be applied to your system. This is important because it helps to provide a "framework" using mathematics to determine optimal exercise.
A second important term from that definition is the "structure...