To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you
don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while
doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch
step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.
Hamstring Muscle Cramps WEAK GLUTES
Chris: Hey, Jeff. This is Chris from Arkansas.I'm 34 and I've been a member of AthleanX for the last 8 to 10 months. My quot;Ask Jeffquot; question is: When I try to dothings like barbell hip thrusts I get Charlie horse cramps in my hamstrings. Keep in mind, I do an 8 to 12 minute dynamicwarmup prior to working out, as well as a static stretch routine nightly. Thanks for all your information and keep upthe great work. Jeff: Hey, Chris! Thanks for your question.It's actually a really, really good question
because cramping most often is not the resultof what we think it might be. You see, a lot of people think that crampingcomes from either being dehydrated, or low in sodium, or low in potassium. While those things might occur they reallyonly occur at such severe levels of depletion that you're probably going to have other thingsto worry about hand getting to the gym and doing your workout. You see, when you cramp â€“ especially duringa barbell hip thrust â€“ most often the result of that, or what's causing that, is a weaknessin another muscle group trying to do the job
of the muscle group that's too weak in thefirst place. Think about a barbell hip thrust. You shouldbe getting the strength from your gluts to drive you into hip extension; it's a hip extensionmachine. Your knees are bent so you think that you'vegot to push up to your hamstrings, but they hamstrings are probably trying to do the jobof the weak gluts and in doing so, they're not equipped to do it. It's like asking for help when the help'snot really there. The illequipped help, or muscles here â€“ hamstrings for hip extensionâ€“ are not going to do a really good job
doing it. So they're going to work and do their best,but become quickly seized up and cramped because they're being overtaxed and overloaded. Inthis case you're looking at a case, probably, of weak gluts. What you have to do is really start to switchyour mindset when you do your glut barbell thrust, or your glut exercises. Really focuson trying to initiated the movement with the gluts. Squeeze as hard as you possibly can. Squeeze like you've got your last dime betweenyour cheeks. It might work. Something, whatever
you can think about to try to drive that movementfrom the gluts first, and then allow the hamstrings to help. The same thing happens even whenyou're just doing a squat. You'd be amazed at how much your hamstringsactually help you with knee extension, not curling your knee up. That's why I don'treally like hamstring curl machines because they're not very functional. See, in functionyour hamstrings will actually work to extend your knee. Watch as I demonstrate here with the skeleton.See, as I take a step, we know that the hamstring wants to bend my knee back. Remember, thedescent into a squat or even as we walk, as
our knee bends; that's not active hamstringflexion. That's happening because we're giving intogravity. We're allowing the knee to bend as I take that step. What happens though is,in order to straighten ourselves out, if I didn't have to worry about it I could pullmy leg back openly here. You can see that the bone would move, theknee would flex and that's what the hamstring would do. That's what we think, that's whywe do hamstring curl machines. If I don't allow my foot to come off the ground â€“ whichis what's happening when we really walk, or run, or squat â€“ then that force is gettingblocked.
The Butt Wink Squat Flaw What Causes It and How to Fix It
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Another tutorial for you today to cover The ButtWink. We know it's one of the most characteristic flaws of a squat, especially the deeper thatyou get. But what causes ité And more so, what canyou do about ité First of all, let's take a look at The ButtWink for those of you who aren't familiar with it. As you can see, when I'm going down into thesquat, all looks good. I've got a nice, proper arch in my lumbar spine.
My butt is back. but when I hit a certaindepth, there's the wink. The wink comes from the pelvis changing position from an anteriortilt into a posterior tilt. But you can see, as I come back out of it,I can pretty much immediately reestablish that positioning again, the proper position,back into an anterior tilt. So, what's the issueé I can tell you rightoff the bat, guys, it's not a strength issue. Matter of fact, strength issue is more sowhen your knees cave in at the bottom of a squat basically to help give you a bettermechanical advantage to push out if you have weak quads.
But that's not what's happening here. What'shappening here is we're getting this again, change of the pelvis position and I can tellyou it's more of a mobility or a flexibility issue. So, let's take a look at the board. As weall know, here as a PT, I like to look at things like a kinetic chain because that'swhat we are. We're one smooth kinetic chain from the pointof contact with the ground to however tall or however long our limbs are. And all of our forces ride up and down thatkinetic chain, so when there's a dysfunction
like there is with The Butt Wink, here inthe pelvis, you've got to learn to look above and below,always, the site of dysfunction because that's usually how you find what the problem is. I can tell you, in the case of The Butt Wink,that 90 percent of the time, the source is going to be here below and namely in the hamstringlength. So, as you see on this diagram here, we'vegot 2 versions. We've got an anterior tilt where you've got your proper arch in yourback at the bottom of the squat. And then you've got your posterior tilt whereyour butt curls under at the bottom of the
wink, here on this side. The main difference here is the attachmentof the hamstrings. I'm going to show you here with my hands in one second. The hamstrings will attach to the back ofyour pelvis, the ischial tuberosity way back here and then up around your knee. So, you can see that those 2 points get fartherand farther away. At some point, there's a point of no return. And you're either going to stop going downinto your squat, or if you're going to continue
to go down, then it's going to have to shortenthat distance because the tension is too great. It can't withstand that tension anymore, soyou're going to give in. And usually our body will do just that because it's very smart. It's going to give in. That's what happenshere. You're going to shorten that distance. So, let's take a look at my arms here. If this arm here represents my low back andthen my butt out here, ok, with the attachment of the hamstrings at the end. And this arm represents my femur. So, hereI am in the bottom of a parallel squat, or