Gluteal firing prior to squatting

Ian, at the SWIS symposium you described an exercise to help a person fire his glutes more effectively out of the bottom of a squat. Could you describe that again?

Sure. Since then this technique has been one of many 'picked up' and 'claimed' by others seeking to bring 'stunning new developments' or 'new rules' to the market. Anyway, back to the question...

What I have found is that many have trouble consciously recruiting their gluteals in the bottom of the squat, at the start of the concentric phase.  This is not uncommon, but not desirable, in my opinion.  To confirm a person’s ability to recruit their gluts out of the bottom of a squat, I get them to squat with bodyweight only, and in the bottom position I get them to place their hands over each butt cheek, and ask them to ‘fire’ or contract their gluts in this position.  The aim of the hands on the butt is to get extra feedback as to whether there is any contraction. Most report they cannot feel any contraction!  So there are a number of drills I put them through to improve their ability to contract the gluts in this position, and to improve their awareness of the glut contraction quality.

These include:  

1. Seated Cheek Squeeze/thin tummy : this is a co-contraction of the gluts and ‘lower abs’.  Sit in a chair or prone bench, with your knees together, sitting tall, chest up.  Now suck the stomach in and aim to tighten the lower abdomens.  At the same time squeeze the butt cheeks and as a result, aim to ‘levitate’ – to raise the center of the body. Hold this contraction for 5 seconds. Repeat 5-10 times.  Initially you will find yourself holding your breath. As you increase the ease of achieving a high quality contraction in the gluts and abs, focus on breathing normally during the 5 second isometric contraction.

2. Kneel on the floor in ‘doggy’ position, keeping back flat from hip to shoulder.  Raise one knee ½” off the ground, with knee at 90 degrees.  Keeping the knee angle constant, extend the leg that is raised slightly. Extend it as far as you can BEFORE the spine changes shape – the spine must stay in the neutral position.  Now squeeze the cheek on this side when the leg is at the top.  This should be easy to do.  Then lower the leg back down but only as far down as you can keep that glut contraction happening.  Over time look to increase this range ie. the range where you can maintain glut tension.  Repeat 5-15 times.

There are many other drills, but start with those. Now squat back down, and in the bottom position place your hands on your butt cheeks again, and try to contract the gluts. Ideally you will feel an increased ability to achieve this contraction!  I teach this not only as  a learning drill for people new to my training methods, but as a maintenance drill prior to all lower body sessions for all the athletes.

© Ian King and King Sports International, Inc. This article is not to be reproduced in part of whole in any format without written permission of the author.

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