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Well I have some good news for you P90X fans – I have some exercises that will program you neurologically give help get that glute activation we so desperately need. They may be one for this strongest muscles in requires. The problem is, most of us, are victim of glute amnesia – many people have desk jobs so we are constantly sitting right through the day. This results in very tight hip flexors and very numb butt. Don’t worry, there is really a solution.

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This exercise will help activate your lower posterior chain. We feel like isolate the glutes thereby minimize hamstring involvement. To do this we carry out the exercise of what is known as quadruped position – on your hands and hips. Grab a mat and initiate in the quadruped position. Really tighten your core and contract your abdominals assist you stabilize your spine. light image resizer crack will be contracting each glute as a stand alone. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee so the elevated thigh is parallel with ground level. Perform the same along with other leg. Perform the exercise slowly and do 10-15 reps on each leg. You can make this exercise more difficult by placing a lightweight weight behind your leg.