Exercises for activating gluts and progession to single leg squat

Hello again,

Are you ready to get your gluts firing?  As you recall in a recent post - Are your gluts working when you work out - we discussed the single leg squat and how to learn if you are performing a single leg squat correctly and whether you can self correct to have the proper form.   Today I will be discussing some exercises to try if you are unable to perform a single leg squat properly.

To review, a proper single leg squat should look like the figure on the left and not like the figure on the right.  The center of your knee cap should be aligned over your second toe, and your pelvis should be level, not tilted or rotated.  Also your trunk should be straight, not rotated or with your trunk leaning forward.   Knowing how this activity should look, you can try to perform it correctly.  If you aren't able to do so, you shouldn't be running or jumping or stair climbing for exercise.  If you don't hurt already, you will eventually due to uneven forces and wear and tear on your system.

Now, what can you do if you aren't able to properly perform the single leg squat?  
You look at your double leg squat.   First let's look at the proper form of the squat.

The alignment of the legs should be similar to that of the single leg squat.  The center of the knee cap should be in line with the second toe.  I tell my patients that if you look down, you should be able to see your big toe on the INSIDE of your knee.  In the image above, this would be true on the squat being performed on the left. In the squat being performed on the right, the knees are inside of the foot completely.  If he were to look down, his toes would either be on the outside of his knees or he wouldn't be able to see his toes at all because his knees would be blocking them.  This type of squat puts unequal and dangerous forces throughout the foot, ankle, knees and hips.  If someone who could only squat like this were to try to run, these dangerous forces would likely not only result in knee, hip, and ankle issues, but they would translate up the body to the back, shoulders and neck causing pain and injury in any of these areas as well.  

SO, how can we correct this and reinforce gluteal activity? 
There are some squatting type exercises to help activate your gluts where your weight is on both legs.   Let's look at a few of these.  


For this exercise you take a loop of resistance band and fold it in half or double it.  Then put it around your legs or step inside it.  Position one part of the resistance band below the knees and one part above the knees.  Pull the knees out into the band as you do your squat with proper form, with the center of the knee cap aiming towards the second toe.  The toes should point straight ahead and not out to the side.  Within a few repetitions you will feel your gluteal muscles working.  Try not to lean your upper body forward.  It should remain fairly upright or vertical.  A very slight forward lean at the hips is ok, as is shown in the picture.  Also, make sure your lower back isn't rounding out.  There should have a slight arch, or lordosis, in the lower back.  Sometimes to maintain this it feels like you are "sticking your butt out."

Often times it is difficult for people to keep their trunk upright.  If that is the case, I would recommend the ball wall squat, keeping a resistance band just above the knees to pull against in order to recruit the gluteal muscles.  The same alignment of the leg is correct - middle of the knee cap over the second toe, so that you can see your big toe on the inside of your knee.  The toes still point straight ahead.

 If you did find that you had a lot of difficulty keeping your trunk upright in the regular squat and your shoulders wanted to move forward - your core and back muscles may be weak or inhibited.  If that's the case, I would move to another exercise seen below. 






This exercise is an over head squat.  The resistance band helps to activate the back muscles and keep your upper body vertical.   The alignment of the legs is similar - although you can move the feet slightly wider than the hips and point the toes slightly outward.   Be sure the knees don't go inside of the toes.  Also, you should only bend or squat as low as you can WITH PROPER FORM.  As soon as the hands and trunk move forward in front of your hips - stop bending and return to upright.  As you get stronger and/or the inhibited muscles become activated, you will be able to squat lower.

Remember, no exercise should cause you any pain.   The only discomfort you should feel with any of these activities is the burn of the muscle working and fatiguing.   If you do experience any pain, you should consult a health professional to help you with your problem.

I hope this has helped you to understand how to progress to be able to perform a proper double leg squat and to activate your gluteal muscles during your exercise and weight bearing activity.  Remember, Conley Physical Therapy in Decatur, Georgia can help! Feel free to contact us with any questions.

www.conleyphysicaltherapy.com
info@conleyphysicaltherapy.com

Now go and get those gluts firing!
Kelly Conley, PT, DPT, OCS