Performance coach and trainer.
Northern Virginia, USA
⭐glutes please grow💖
there are tons of excises for the bum, some more complicated than others. this one does not require and fancy equipment...you just need some floor space and some squeeze action.⠀
one thing that is done commonly wrong with these is flaring the chest out and extending through the lower back (see batman). don't be a batman. when bane broke batman's back in the dark night he made it so any imperfections in form would flare up his injury!! when we extend through the lower back we aren't actually in the best position to use those glutes to do the movement. outside of obvious dysfunction, this is just not optimal, especially if you are targeting those glutes (flutes!?).⠀
we can call this an open scissor position. essentially, not aligning yourself up properly will put you in a position to activate your lower back more than your core...which means that using your glutes will be that much harder. when our lower backs don't take over for a movement that our core and glutes should be doing...our glutes actually grow!⠀
😎 tuck your chin and really engage your core. this is the first step to keep those ribs down and locking that pelvis in a neutral position to be in the optimal spot to squeeze those b**t cheeks.⠀
👊 once ^^^^ is a achieved. simple push your knees to the wall (thrust you pelvis up), while keeping your core locked in and your chin tucked. sqqeeeezzzeeee those glutes...enjoy.credit @guedo.power ⠀