Скачать или смотреть Lazy glute & Tight Hip Flexor?

Do you have that one glute too? That just won't engage the same as the other?

For me, it was my right glute 🍑

For sure, I could have continued to use mini-bands and hip loops to feel the burn 🔥

But, knowing that my right glute would not engage the same as the left was an indication of my imbalances; my right hip flexor and quadricep muscles were tight and preventing full hip extension.

Without full hip extension, our glutes cannot engage (contract) to their fullest extent.

This lead not only to my inability to "feel" my right glute engage, but my lower back was compensating for my incomplete right hip extension; this resulted in lower back tightness as my lumbar spine tried to compensate for lack of hip extension.

To improve my hip extension and be able to feel both glutes engage, this is the routine I did 1-2 times/week:

Warmup:
1️⃣ Segmented 90/90's (x 5 reps/side)
2️⃣ "90/90 stretch for hip external rotation & piriformis" (x 2 min/side)

3 sets:
3️⃣ "Wall reference long lunges" (x 5 reps/side)
👉 swap for "Split squats" if your hip flexors are very tight and/or you have THR
3️⃣ "Single leg Good mornings," not shown in video (x 5 reps/leg)
4️⃣ "Straight leg hip flexor lift offs," not shown in video (x 5 reps/leg)

3 sets:
5️⃣ "Band assisted reverse Nordic Curls" (x 5 reps)
6️⃣ "Single leg hip lifts" (x 5 reps/leg)
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Will you give this routine a try? Comment with. "YES!" 👇