Place the band around both legs. If you place higher up the leg, the move will be easier. If you place it around your ankles, or even your feet, the move will be more difficult. Step out wide so your feet are between hip-width and shoulder-width apart.
Place the band just above your knees and stand with your feet between hip-width and shoulder-width apart. Your feet should be parallel. Press your butt back and sit down until your thighs are parallel to the ground. Your weight should be in your heels and your chest should be up nice and tall.
Also known as Side Shuffling. Place the band around both legs. If you place higher up the leg, the move will be easier. If you place it around your ankles, or even your feet, the move will be more difficult. Pull the band so your feet are about hip-width to shoulder-width apart.
Place the band just below or above your knees. Lie on your side propped up on your forearm. Place your feet together, one on top of the other. Bend your knees slightly. Lift the top knee open, keeping the feet together. Hold for a second at the top and then lower.
Place the band right above your knees and lie on your back. Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side.

Here are 5 videos to get you started with some glute activation drills, demonstrated by our very own intern Diego.

Experiencing low back issues? Knee pain? Can't seem to get enough power out of your lifts? Maybe you're not using booty! Your glutes may not be firing properly, which can limit your training potential at the gym and potentially lead to unnecessary aches and pains. While most of you have heard different appropriate and inappropriate cues at the gym...eg: hold the carrot between your butt cheeks, "prison defense"...to name some. Although these are silly and often over the top - they are for a REASON! 

On a serious note though, because most of us sit in a chair all day, our glutes are almost always inactivate. Most of us assume a position where our butts perch back and our ribs up (Lordosis). Sitting often can put the hip flexors and psaos in a shortened position causing tightness, in the process causing weak and lengthened glutes. Here we have put together a few glute activation drills to battle your day to day office jockey positions. By applying these drills - you will have a better chance of keeping your low back and pelvis in better positions. In addition, this may help with getting as much ip extension as possible in the movements we see in the gym, such as box jumps, kettlebell swings, snatch and cleans.

These bands are available on Amazon ($20 and free shipping with prime) and Perform Better (comes out to about $19 after shipping). We have also gotten custom CrossFit Reason Edition sets (3 in a set) for only $10.

If you have additional questions or want to learn more, reach out to us by signing up for a free introductory class by clicking here.

 

Minibands available in our Pro Shop for only $10.