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Glute Engagement Stage 4

Glute Engagement Stage 4

Glute Engagement Stage 4
1 - Weighted Squats
00:09
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1 - Weighted Squats

2 - Deadlifts
00:10
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2 - Deadlifts

3 - Straight Leg Deadlifts
00:20
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3 - Straight Leg Deadlifts

4 - Jump Lunges
00:05
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4 - Jump Lunges

5 - Step Up Front
00:17
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5 - Step Up Front

6 - Step Up Side
00:17
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6 - Step Up Side

7 - Bulgarians
00:17
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7 - Bulgarians

7 - Bulgarians x 2
00:16
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7 - Bulgarians x 2

8 - Courtesy Lunge Varied
00:24
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8 - Courtesy Lunge Varied

Glute Engagement Stage 4:

 

Aim: To achieve all compound movements with the ability to engage the glutes within the chain of movement.

 

Tips:

- 1-2 times a week is recommended to create consistency. Sometimes your body forgets, so little and often helps create correct firing patterns.

-  Always remember to mobilise lower back and hip flexors first

-  You will experience muscle soreness 24-48 hours after, however you shouldn’t have back pain during exercises. This can often mean your back is over engaging and your glutes have switched off, or your technique is off.

-   Never go into weight training cold, or having sat at a desk for over 8 hours. Remember opening up the hip flexors is crucial.

-   Technique is important throughout compound weight training. We work with many Personal trainers within Guildford. If you have any questions regarding technique, please do not hesitate to call us.

-   Mobilise first! We have Hip and back mobility programs on our website, which we would recommend you do first.

-   With every exercise there is a variation to make them manageable for all abilities.

-   You could include stages 1 or 2 throughout the week, to encourage regular and correct engagement. Or if you are doing a weighted session, start with some gentle engagement first, to get your glutes firing.

“Our goal is to reach optimum which our clients. Optimum fitness, optimum health and optimum happiness. This means something different for everybody and we aim to help you succeed”

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