Unconventional/overlooked glute builders for comatose (not just 'sleepy') booties!

[revelational]

@randd I'm the opposite, I apparently can't activate my left glute!

And totally agree, I only realised now why I hate glute bridges: they were "simple" but hurting my lower back --> I wasn't even using my glutes for them!

 

[babyfacedave]

@randd That’s the attitude! I really felt like I was spinning my wheels at the gym so quarantine has been helpful in allowing me to refocus and learn better movement patterns.

 

[randd]

@babyfacedave hmm both captain morgans and superman bird dogs seem to activate my quads... not sure if im doing them wrong?

which leg is meant to feel (more) activation for CMs?

 

[juliusgulius18]

@babyfacedave Saving this! Weak glutes are the source of so many of my problems and I've tried so many things to try to activate them but my body always wants to load quads instead.

 

[babyfacedave]

@juliusgulius18 I am hamstring dominant so I really wanted to find exercises that took them and the low back out of the equation. I hope these tips help!

 

[volunteers]

@babyfacedave Maybe this is a dumb question, but how did you find out you are hamstring dominant? Mine are sore all the time and I'm wondering if that's a symptom

 

[babyfacedave]

@volunteers I would always feel them firing first when I would try to do glute work so it may be a case of weak glutes vs true dominance but I can activate them with no problem and they respond well/quickly to training.

 

[volunteers]

@babyfacedave Thanks!

 

[seward14]

@babyfacedave Superman bird dog was a humbling experience for me like 5 minutes ago

 

[lionandlamb777]

@seward14 Me too!

 

[veronicagoldy]

@seward14 My glutes are so comatose they might as well be dead and I pretty much just flopped around for a while. Thanks for that one OP! Good addition to my glute activation exercises.

 

[raze777]

@seward14 The first 2 pulses felt great and then my hamstring said "oh you need help there?" And then my hamstring immediately cramped and gave out. Bruh no one invited you!!! Stop trying to get involved!!!

 

[corywallace]

@seward14 I just tried it now and didn’t think it was that hard...which tells me I was probably doing it wrong lmao

 

[joy71]

@seward14 I have very good Glute activation, I usually get a deep burn from just 10-15 Glute bridges or frog pumps and feel my glutes in all lower body excersises. I can also move and clench my Glute muscles very easily when I’m not even doing anything.

But after trying the super man bird dog I realised maybe my glutes aren’t that strong because I could not even lift my foot off the floor! I can feel a deep burn and it’s the only area I feel activated but still !

 

[testament7]

@joy71 Did you prop up your feet like the guy in the video? He's not completely flat on the ground.

 

[inthec]

@seward14 I’m renaming this one the “we’re not worthy.” Because that’s the move I made after my first few attempts.

I (imo) have good glute activation and can barely get my right leg off the floor. My left is slightly easier which tracks with my left glute being slightly stronger. But holy Alice Cooper that ish is tough!!

 

[lamourhjackson]

@seward14 Same! I didn’t identify as someone who might now get it right away so I think I came into that too cocky. I got it eventually and it burned

 

[lemur]

@babyfacedave This is super helpful, and lots of these can be done at home! Thanks for sharing

 

[oseas]

@babyfacedave *Slaps ass* GROW!

 

[vlh]

@oseas Fr i told my boyfriend I keep smacking my left ass cheek so it would activate

Him: “I’d like to do that too”