Glutes and Hamstrings

8 Skills and Drills for Activation

strength

Glutes and Hamstrings

How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to feel like? You can easily lose or misunderstand the connection to the sensations in your body unless you’re intentional about locking in to each action in your asana practice. It’s more than that though—it’s also about learning the techniques to actually make the connection. Learning effective techniques and implementing them can help you to get to know your body in a deeper way, and this can very effectively change how you move. In today’s video, Matt highlights 8 effective ways for you to connect to your glutes and hamstrings in order to strengthen them for better functionality overall.

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LEARN THE TECHNIQUES

An excellent approach to connecting to your glutes and hamstrings is to learn technique. This provides a focus and removes the pressure of trying to randomly figure out where and how to feel what you may believe you’re supposed to feel. It also helps you explore your body in a safe way. In Matt’s approach, instead of just going through a variety of postures that are “prescribed” to fire up your glutes and hamstrings, Matt provides a direct how-to, which means there are articulations and repetitive actions that help you connect with certainty to the sensations in your glutes and hamstrings.  

Strength is more than building muscle and resilience; it’s a skill. The skills and drills that Matt offers create a solid foundation for transformation and connection in your body.

WATCH THE VIDEO

GLUTES AND HAMSTRINGS: 8 SKILLS AND DRILLS FOR ACTIVATION

TRANSFORM THESE STANDING POSTURES

In Low Lunge, Matt demonstrates how to access your glutes and hamstrings effectively. To ignite your hamstrings in the front leg, drag your front heel back while creating a posterior tilt in the pelvis. When you also press down the front heel, your glutes will spark up.

In the video, Matt maintains the same actions in Warrior II, Goddess Pose, and the Pyramid variation he demonstrates. Pressing down through your heel and pulling your feet towards each other contracts and activates your glutes and hamstrings.

The Supported Warrior III “leg lift” variation offers specific pelvic articulations that are key to connecting to the sensations in your glutes and hamstrings, and Crescent Pose Slides are an effective glute and hamstring strengthener.

Incorporating these skills and drills will help you understand your body more deeply .

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GLUTE BRIDGE AND TABLE TOP VARIATIONS

These potentially more “traditional” movements to activate and strengthen your glutes and hamstrings are also executed with different levels and unique articulations in the video.  

One of the first ways to really find connection in these variations is to remove your yoga mat! Matt wears socks on his hardwood floor. Wearing socks forces you to dig in a little deeper into the floor to find steadiness.  

Matt offers 3 variations of Glute Bridge and 4 variations of Table Top. What’s nice about exploring the different variations is that you have the opportunity to find out where your needs are on each side of the body. This is where growth and understanding take place.

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WHY IS THIS IMPORTANT?

When it comes to the hamstrings, you may often think about how to become more flexible in that area of the body; what may be neglected is that to create integrity in your muscles, there must be a healthy degree of strength.  Strength is often associated with glutes, but why, and how can you strengthen them effectively? If you strengthen your glutes and hamstrings effectively, you support your ability to propel your body forward in your daily movement. Applying these safe and effective techniques will contribute to your hip health and thus your overall health.

Register for Matt’s December 2023 Immersion Blissful Hips in order to learn and to expand your current toolbox for strength!

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Article by Trish Curling

Videos Extracted From: Hip Mobility Immersion

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