Giggity Giggity Glutes

Booty, Booty, Booty, Booty, Rockin’ Everywhere

“Booty, booty, booty, booty, rockin’ in my hair” – Bubba Sparxxx and The Ying Yang Twins

I’m not really sure how one’s butt can “rock in your hair,” but I do know a whole lot about glutes.




In fact, it’s one of the most focused area of the body here at DC Fitness. Why?

  • Most muscle imbalances come from the hips and the core.
  • It’s the biggest muscle in the human body, meaning increased hip extension strength (better thrustzzz) and a higher metabolism.
  • Nobody likes a pancake butt. Trust me. It’s science.

The goal with functional strength training is to move better, and THEN move more. We get in trouble when we switch this around, usually in the form of injury. Other in the form of Brian or Laura yelling at you.

There’s a proper way your body is supposed to move in terms of what is flexible, stable, and how movement patterns should look. That’s why the warm up is the most important part of your session. Loosening what’s tight, activating what’s unstable, and creating proper coordination for correct movement patterns is key for:

  • Joint health
  • Performance
  • Fat loss

Because we are slouched over our desks all day like quasimodo at a gumball machine, are hip flexors (dem quadz) get super tight resulting in weak glutes.



So how do we get those glutes firing before our workout to make your derrière stay active the whole day?


Sumo walks!

Lateral steps with a mini band around your knees to create hip abduction (raising your leg to the side from your hip) is key to activating your glutes.

However, there’s a HUGE problem with this movement:


Most people use the LEAD LEG to execute the movement.


The TRAILING LEG should be the DOMINANT leg in the sequence.


Why should you use the trailing leg to dominate the movement? You get better glute activation on the trailing leg?

“It’s science. It’s boring, but it’s my life.” – Ron Burgandy, Anchorman


The Research


Who: 24 healthy adults (12 men 12 women)

Intervention: Subjects performed band resisted side-stepping in both standing and squatting postures.

The results: The hip abduction (when the leg raises to the side from the hip – think Jane Fonda) range of motion was greater in the stance leg. Also, subjects that were squatting vs standing recruited more glute max and glute medius.


Resisted side-stepping: the effect of posture on hip abductor muscle activation, by Berry, Lee, Foley, and Lewis, in Journal of Orthopedic & Sports Physical Therapy (2015)

Some good cues to get yourself or your client in the right position:

– Squat down like you’re sitting in a toilet

– Push your trailing leg laterally and away from the body to propel your lead leg

– Imagine you are pushing a skateboard with no wheels away with your trailing leg


Move better, and then move more.




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