You’ll often hear people refer to the core as your body’s powerhouse, but the truth is there’s an even more powerful muscle group in your possession. And, if you’re like most guys, you haven’t even begun to realize it’s full potential.
“Your glutes are the strongest muscles in the body for explosive power and speed,” says Switch Playground founder Steve Uria. It’s true, the glutes are your largest, most powerful muscle group. They control your hips and power your motion. Yet these muscles hardly get the attention they deserve.
You might be thinking, “Hang on—I squat and deadlift all the time.” To that, we’d ask, “How effectively are you activating your glutes during those movements?” The harsh reality is that the majority of us spend our days plonked down in a desk chair, tapping at a keyboard as our glutes get weaker and less responsive.
You may be putting up good numbers in the gym, but if you're not paying attention to your glutes your body is likely compensating for your lack of glute activation by recruiting nearby muscle groups, and that's just one way injuries can occur.
We’re not calling you lazy, we’re just saying you do a lot of sitting on your ass; and it’s affecting your potential in other areas of your life without you even realizing it. The good news is that it’s easy to wake up your sleepy glutes—if you know what to do, and can muster the willpower to work a body part you don't always see in the mirror.
“I’m going to show you guys a move you’re forgetting to do, maybe conveniently,” says Uria, who stopped by the MH Rec Room to show us this glute-activing resistance band exercise. Watch the video above to see Uria demonstrate this simple movement that you can do almost anywhere.
The beauty of the resistance band is you can usually make an exercise easier or more difficult by making minor adjustments. In this instance, the way you position your hands will dictate the amount of resistance your legs will be working against.
For more resistance, simply shift your hands forward, Uria says. Struggling to extend your leg all the way? Walk those hands back an inch or two.
Do 20 reps, then externally rotate your foot and pulse your leg up and down for 20 more. “If you want to turn it up a little bit more, keep your leg parallel to the ground, abs tight, and push that heel back towards the corner of the ceiling,” Uria says. Then repeat on the other side.
Source : Menshealth
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