Since glute activation is so important for NROL4W, I thought this article and its tests were quite interesting! I'm going to do them tonight before I workout as part of my warmup.
Just did that one-legged glute bridge this morning...
My glutes are wayyyy too strong compared to the quadriceps. So strong that they completely dominate what quadriceps strength I have. It took me eons to discover why & how my back squats are so hideous & I'm GM-ing out of the hole every time (nobody ever corrected me on form before).
I've been told that the majority of women are actually hip/hamstrings - dominant. Tell me if I'm wrong.
yet, as with everything it's fun to improve what you're good at. So, if you're having strong glutes (like me) but still want to make them stronger again, look here: http://www.tmuscle.com/free_online_a...the_glute_myth
There's all kind of glute-exercises, including weighted (barbell) glute bridges.
I do the one-legged glute raise all the time, but not with a tennis ball. That throws a new twist to it. The first test, though, was really hard for me on my right side....much easier on the left.
As for muscle imbalance, I would say most are quad dominant. I see very few people activating their glutes. Look at all the squatting that's being done far from parallel. Even with step-ups and lunges, I see people relying on their quads far more than pushing through their heels and activating their glutes.
And, here's another article talking about quads overshadowing glutes and how to improve glute activation and strength:
Then I'm just influenced by the very outspoken lady called 'Built' who's very hamstrings dominant. Mine got dominant from years & years of cycling. A bubbly butt is the result
Thanks for posting it here. I'll do the tests later in the week, prolly on Friday or Saturday, when I have a bit more free time. Don't know how well I'll score on them, though.
I'll add my 2 cents on the whole glute thing, and say that a major reason why my 10K last week felt so good (even though I was sick) was because my glutes and core carried me through it. My legs overall felt less tired and thrashed because I've developed a fair amt. of strength in both areas. Glutes are vastly overlooked, and such a shame, because I'm discovering how powerful my running is getting through tapping into this.
As for muscle imbalance, I would say most are quad dominant. I see very few people activating their glutes. Look at all the squatting that's being done far from parallel. Even with step-ups and lunges, I see people relying on their quads far more than pushing through their heels and activating their glutes.
Yet, why is it that I'm feeling my quads way more when squatting ATF as opposed to parallel & also why I & others tend to GM out of the hole?
If the quads would have been stronger, I'd have stayed upright.. where's the flaw in thinking?
This video was so enlightening. I totally think I am GM'g out of the hole which could account for more back soreness that I think I should have after squatting. I'll lower the weight and work on form a little this week! Thanks so much for posting.
Wow, I did the exercises last night and it...did not go well. I assumed my glutes were pretty strong from all the cycling I do, but I couldn't do the leg extension at all. I could barely get my leg off the ground! The bridges I could do, but not well. Guess I have something new to work on.
Is there a modification for the straight-leg extension that doesn't require putting the body weight on a fully flexed knee? My knees were screaming just looking at the photo.
Holy mackarel. I tried those tests a few days ago and couldn't one of 'em. Got my work cut out for me.
Speaking of glute exercises, I tried doing the X band walk as described by Cross in his book Maximum Strength. Did 20 across, rather than 10, per side. Felt hardly anything. I must be doing something wrong, eh? Will try again tomorrow, this time knees slightly bent, as I've seen in some videos.
Btw, I've had a problem with glute bridges only seeming to activate my hamstrings, not my buttock muscles. But then last week, I did the bridges last, after squats and such. My hamstrings were so fatigued, they couldn't do the 'work' as usual and my glutes quickly activated. Think this may be a good protocol for me to get my glutes engaged.
How strong are your glutes?
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