Glute Activation and Strengthening Routine

Glute Activation and Strengthening Routine

Recommended Frequency:

Every week on Tuesday, Thursday, Saturday

Glute Activation and Strengthening Routine
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Glute Dominance Assessment

Glute Dominance Assessment

4:45 PM
5m

Perform this test to determine if you are glute or hamstring dominant, which will guide your strengthening efforts.

Choose from 2 Options
Glutes are doing most of the work (glute dominant) ,
Hamstrings, lower back, or quads are doing most of the work (not glute dominant)
Simple Task
Simple Task
Simple Task

Hold the position

Timed Activities - 15s
Clamshell Exercise

Clamshell Exercise

4:55 PM
10m

Perform the clamshell exercise to isolate and strengthen the glute muscles, enhancing glute activation and pelvic stability.

Simple Task
Simple Task
Simple Task
Simple Task
Simple Task

Hold the position

Timed Activities - 3s
What You'll Get
  • šŸ’Ŗ
    Glute Activation Awareness
    Gain insight into your glute activation patterns, which is crucial for addressing pelvic alignment and hamstring tightness.
  • šŸ’Ŗ
    Glute Activation
    The clamshell exercise helps isolate and strengthen the glute muscles, improving pelvic stability and potentially reducing hamstring tension.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Strong Foundation Course

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Barefoot Shoes

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Standing Desks

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The Barefoot Press Newsletter

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Try It Out, Adjust As You Go!
What People Think About This Routine
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