HOW TO GET STRONG GLUTES
♥️ I have a love-hate relationship with Bulgarian split squats. I love them because of the name mainly #bulgarianbeast and also because of the fact that they are a killer lower leg exercise that targets both the gluteus maximus and medius at the same time working on your knee - ankle stability and contralateral hip flexor mobility 🤯 Yes, the Bulgarian split squats are as functional as an exercise can get. Of course, just as any other exercise, they need to be performed in a way that challenges you in the right places. Let us have a look at exercise execution....
➡ FEEL THE BURN IN THE MAX 🤩 The main man in this exercise is the gluteus group and especially the inferior fibers of the gluteus maximus. The fibers that once you hit the bottom of the split squat will fight for their life in order to raise you back up. You need to make sure that you are contracting the gluteus max by really focusing on squeezing the hell out of it 😤 throughout the entire hip extension, which is what the concentric phase of the split squat essentially is - ja, das ist wunderbar 🤪. Keep your chest up, do not let your head lead where your rib cage goes, keep your chin down into a slight flexion and make sure that the knee which is bending (the front knee) is not going into adduction (is not going inwards when you squat down or up). Keeping the knee in a straight position, or a slight abduction will allow you to use your adductor group to stabilise your groin and knee.
➡ ADDED BONUS 👀 I added the kettlebell to the contralateral upper arm in order to challenge the stability of my trunk. The fact that there is a kettlebell in my hand means that as I squat upwards, my thoracic spine wants to rotate badly in order to follow the force created by the kettlebell. Now, the biggest beneficiaries of this are the external and internal obliques. In the position where I am leading with my LEFT leg and my RIGHT arm is holding the kettlebell - in this position my LEFT external oblique and RIGHT internal oblique are working the most ❓ Let us become nerds 🤓: .
☛ LEFT EXTERNAL OBLIQUE continues in comments .....
omni_body☛ LEFT EXTERNAL OBLIQUE is producing a rotational force to the right, stopping your torso from rotating because of the weight of the kettlebell.
☛ RIGHT INTERNAL OBLIQUE is producing a rotational force to the right as well, as the internal obliques produce an ipsilateral rotational force, whereas the external oblique produced a contralateral rotation force. .
Now that we have achieved a mind-fuck let us talk about why this discussion is important. Yes, these are movements which are not noticed by many people, but when you are working with dissecting movement and trying to figure out which little muscle is responsible for dysfunction, you want to be as thorough as possible with your assessment. The goal is to have this mindset all the time and to be dissecting every movement that you or one of your clients does - that is what will give you an advantage over someone else - attention to detail and perspective.