CrossFit Sweat Shop – Walnut Creek

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Did someone say Booty Burn?

As coaches we are always trying to find resources and ways to educate you guys and girls on anything we feel is relevant to leading a better life. Whether its CrossFit specific, nutrition, or just general lifestyle, if we feel its relevant, we share it! Something I came across recently on Instagram was a simple glute engagement/adductor opening exercise. While it does look simple, I challenge everyone to give it a try! I did it for a couple sets and it took a little fine tuning but I found the movement to be a great glute activator and it helped open up my hips. Be careful though, you do need to pay a lot of attention to detail on this one, as it can be done incorrectly very easily. Take note of in the description as it talks about how you must retain a tight midline, neutral pelvis and spine, and that you shouldn’t be able to move crazy far! This exercise requires minimal range of motion to be effective.

This is a great movement for people who have weaker glutes or aren’t sure if there glutes are firing. If you have trouble doing this exercise or don’t feel activation in the glutes, then guess what…you need to work on glute strength and building a better mind muscle connection with your booty! I know it sounds like we are beating a dead horse but glute engagement is absolutely essential for performing compound squatting (i.e. back squat) and hinging (i.e. deadlifting) movements. Please ask a coach if you need help with glute engaging exercises!

#Challenge!! 🤝#Tag your friends.🏷 For those of you that can do the ADVANCED form of this glute 🍑exercise, post a video of you doing it and share it with us! (Don’t just DM us a video, it will disappear). We don’t want to see all of the failed attempts… there will be far too many.😳 =P This is extremely difficult!😈 Do 1-10 repetitions with a 5-30 seconds HOLD on each side. Don’t forget to breathe 🌬and smile. 😁 . . This “criminal” glute exercise is awesome for strengthening💪 the glute max in its end range❌ of motion and I personally think it is more affective than the well-known “clam shell.” 🐚 . . There are a few important cues that you have to pay attention: 1️⃣Lie flat on your belly with your pelvic tucked POSTERIOR🔄 (flattening the lower back) 2️⃣Make sure your ribs are tucked into your belly so that your abs are engaged💪 and tight!!! You should be ready to get kicked in the side! 3️⃣Place the hands by sides of your head like a pushup (easier version) or wrap your arms behind your back (HARD version). 4️⃣One leg will be bent✔️ with the foot resting on the back of your other knee. 5️⃣Without losing your posterior tilt or using the straight leg for support, lift the knee⬆️ as high off the ground as you can. You won’t lift it very high and you don’t need to! 6️⃣If you are lifting the knee super high, it is either because you are arching🐋 your back(no bueno🤦‍♂️) or you are freakishly mobile! . . If you have hip impingement💥, then 1️⃣) your glutes are weak AF😜 and 2️⃣) there is a 99% chance that you do your squats, deadlifts, and lunges in anterior tilt with a disengaged core. These two components contribute to your impingement. Tucking posterior and strengthening the glute will stabilize the hip in the correct position and allow the ball⚽️ and socket hip joint to slide in the proper orientation. . . Tomorrow we will be going over a sweet squat variation. 💻Written by Andrew Dettelbach

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