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Do you have a weak ass? 𝐓𝐚𝐠 𝐨𝐧𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫 “𝐰𝐞𝐚𝐤 𝐚$$” 𝐟𝐫𝐢𝐞𝐧𝐝𝐬! This is a simple exercise to test your ability to keep your pelvis level and hip, knee, and foot aligned during a single leg squat variation. There are obviously A LOT of muscles involved in this position, but the primary movers here are the glutes. ⁣⁣
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𝐂𝐮𝐞𝐬 𝐭𝐨 𝐰𝐚𝐭𝐜𝐡 𝐨𝐮𝐭 𝐟𝐨𝐫:⁣⁣
This can be done on a flat surface. ⁣⁣
Lift one leg out in front of you a little bit. ⁣⁣
Hinge over slightly at the hips and sit back.⁣⁣
Bend the knee of the standing leg while sitting back.⁣⁣
Watch yourself in a mirror or record yourself to see if you are able to keep your pelvis level and hip, knee, and foot aligned with one another.⁣⁣
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If you do this step-down test and your knee collapses in, your pelvis drops down, the arch of your foot collapses inward, and/or your hips shift out to the side, it’s a sign that you have some work to do! What are some great exercises to strengthen your glutes to be able to do this test well? This “test” is actually a great exercise in itself to help build strength in the hips and legs. All you need to do is hold onto something for stability and reduce how far you drop down into the squat. Bridges, band walks, squats, deadlifts, and anything else that gets your booty fired up are going to help you build the strength in the glutes, but practicing the movement itself will help you be more stable when standing on one leg.⁣⁣
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This is actually a great exercise to work on over the next several months that will help you to perform a full pistol squat. 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐭𝐡𝐞 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐈 𝐝𝐢𝐝 𝐭𝐨 𝐛𝐞 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐝𝐨 𝐚 𝐩𝐢𝐬𝐭𝐨𝐥!⁣⁣

#glutes #glutesworkout #strongglutes #glutestrength #gluteactivation

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