@livefitwithjess: Are you targeting your lower back or your glutes & hamstrings??? Cues for lower back: - Imagine a string attached to the middle of your back, down to the top of your glutes. As you hinge back up each rep, imagine that string pulling you up from the top of the glutes. - Keep back neutral (relatively straight) at all times. - Hinge down to where your mobility & flexibility allows. - At the top of each rep, your whole body should be in a straight line. It’s okay to over-extend at the top slightly! - Try to “shut off” glutes and hamstrings. By this I mean, don’t squeeze the glutes and don’t try to utilize those muscles so that you can allow lower back muscles to take on the work. - You will still feel some tension in the hamstrings from holding you in position. Totally normal! - Focus on slowly hinging down, hinge back up and try to hold at the top for a few seconds each rep! - Ensure the platform under your hips supports your hip crease so that you don’t have to use glutes & hamstrings as much to keep you in position. Cues for glutes & hamstrings: - Imagine a string attached to the middle of your glutes to the back of your knees. As you hinge back up each rep, imagine that string pulling you up from behind the knees. - Your back doesn’t need to be rounded, but for me personally, it helps eliminate back extension, which helps me focus more on glutes and hamstrings. I keep my back rounded throughout each rep. Keeping your back neutral (straight) during the entirety of the rep is also okay! - Focus on hinging down slowly—feeling that stretch in your glutes and hamstrings—then hinge back up as you squeeze glutes and try to hold at the top for a few seconds each rep! - Allow your feet to naturally turn outwards as you hinge up each rep. This allows full glute range as you extend and externally rotate. - Ensure the platform under your hips is just below the crease of your hips.

Coach Jess

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Tuesday 15 July 2025 23:19:37 GMT