F.I.T. Blog

Protect Your Knees with Your Glutes

Anyone ever get excited about the explosive potential of a cowboy when they come strolling in all bow legged? Yeah…me neither…

The reality is, demonstration of a more varus position with the knees (bow legged) is typical of an individual who is predisposed to better glute activation and therefore, more explosiveness.

The much more common position is something called Valgus, where the knees appear to come towards one another (knock kneed).

Not all people that are knock kneed lack glute strength, some are just built this way. But stronger, more powerful glutes won’t ever hurt the Valgus individual.

So here’s three simple ideas to take advantage of at different times throughout the day.

#1: Get the Day Started – I love this combo. Get on the floor and do a glute bridge, 10 reps, then bring one knee to your chest and do 10 single leg glute bridges, switch legs and repeat on the other side. Then, because it’s going to be fun, trust me, go back and do 10 more with both legs on the ground.

Go ahead try it and tell me it isn’t fun? All of a sudden your, “stretched out all day, seated on a cushy chair,” glutes found some life. Amazing isn’t it?

#2: All Day – Dropping on the floor and doing glute bridges isn’t possible at most offices, and completely inappropriate at others.

So instead, to get your glutes firing during the day, balance on one leg. Start with short durations and try to do them when you aren’t focused on intellectually challenging work.

As you improve, don’t increase the duration past 30 seconds per leg. Instead focus on firing more muscles and being more actively balanced on that leg.

Oh yeah, it should go without saying, but do both sides 🙂

#3: Training Prep – This is great on a squat day but also really on any training day. Do 10 squats with a mini band around your knees, pushing out against it.

Follow that up with 10 Elbow crusher squats (I made up the name). It’s basically a squat usually attempting to accomplish the same thing as the mini band squat. But once you get down in the deep squat position where you typically push your elbows into your knees to open the knees up, instead push into the elbows with knees intent on smashing your elbows together (don’t actually let that happen).

It fires up your hip internal rotators that are crucial to a quality squat pattern and internal torque necessary for almost all training you do.

Coach Jared