For many people, squats are a staple exercise for building strong glutes. Squats are a great functional movement, which means they can make everyday movements like bending over and lifting easier. Plus, they’re a great way to build lower-body muscle and strength. That being said, many people find that squats target the quadriceps (front of the thighs) more than the glutes. To remedy this, it’s important to understand form and range of motion, as well as variations that can help you target your glutes more effectively. This article tells you everything you need to know about squats for glute strengthening and offers you four exercises you can try.
What muscles do traditional squats work?
Squats are a great all-around lower body exercise because of the variety of muscles used. The main muscles used during a squat are the quadriceps, gluteals (primarily gluteus maximus), hamstrings, calves, abdominal muscles, and spinal erectors. The degree to which the quadriceps are used compared to the glutes is highly dependent on position, anatomy, movement pattern, and range of motion. For example, if you bring your knees forward during a squat, the movement is dominated by your quads. On the other hand, rocking the hips back during a deep squat makes the movement more glute-dominated.
How to promote gluteal muscle activation
As we mentioned earlier, glute activation during a squat is highly dependent on your posture, movement pattern, range of motion, and anatomy. Although a traditional squat activates your glutes to a certain degree, you can make small changes to target them even more.
Each person will have a slightly different squat depending on their anatomy and what is comfortable for them. Getting into a standard stance (feet just shoulder-width apart, toes pointed slightly out) rotates your hips outward and allows you to squat deeper for better glute activation. You may also benefit from a wider stance (commonly known as the “sumo” stance), which keeps your hips in external rotation and allows you to lift heavier loads. The position of the feet can also vary, but generally they should be between the two extremes of facing forward and facing out at around 45 degrees. Ideally, your feet should be symmetrical.
The depth of your squats largely depends on your body’s range of motion (flexibility, previous injuries, etc.) and your anatomy (length of your legs in relation to your torso). For better glute activation, try squatting until your thighs are at least parallel to the floor. If you can go deep without compromising your form or feeling discomfort, then you can achieve even greater glute activation.
When you squat, you want to rock your hips back instead of pushing your knees forward, which works your quads instead of your glutes. To do this, push your butt back as you lower yourself, as if you were sitting in a chair, making sure your hip crease is lower than your knees at the bottom of the squat. This will allow you to get a greater range of motion and activate your glutes.
Also pay attention to the position of your knees. As you descend and ascend, be careful that your knees do not sink inward (known as knee valgus). Instead, try to push your knees out slightly, which targets your glutes and reduces the chance of knee pain.
Contract your glutes
If you’re still having trouble feeling your glutes, try squeezing them when you rise from a squat, which can help increase glute activation. However, be careful not to push your pelvis forward or overextend your hips at the top of the squat, which would compromise your form.
4 glute squats
If you’re looking to add some variety to your squat routine, here are four great squat variations to try.
1. The standing squat
To get familiar with the squat and get into good form, you can start by perfecting the standing squat to sit down, also known as the bench press.
What you need: A box or chair that is knee-high or slightly lower.
1 Stand with your feet slightly shoulder-width apart and with your back to the box or chair. Point your toes out at 45 degrees or less.
2 Slowly move your hips, push your butt back, and bend your knees to lower yourself until your butt touches the box (avoid sitting down completely).
3 Push through your heels and squeeze your buttocks to return to a standing position. This corresponds to one repetition.
4 Perform 2 or 3 series of 12 to 15 repetitions.
Focus on slow movements to learn proper form. Once you can perform this movement with ease, move on to more advanced squats.
Tip: If you don’t have a chair but have access to a low bench (lower than knee height), straddle the bench and perform the same movement.
2. Resistance band squat
Using a resistance band can help you externally rotate your hips to further activate your glutes and prevent your knees from sinking. If you find this too difficult, remove the resistance band until you can easily perform a bodyweight squat.
What you need: a loop-shaped resistance band.
1 Place a loop resistance band above your knees. Stand with your feet slightly shoulder-width apart, toes pointing slightly out, and hands on hips or in front of you.
2 Rotate your hips and bring your butt back into a sitting position by bending your knees.
3 Continue lowering until your thighs are parallel to the floor or lower. Hold this position for 1-2 seconds.
4 Slowly come back up to the starting position by pushing through your heels and squeezing your buttocks together. This corresponds to one repetition.
5 Perform 2 or 3 sets of 8 to 12 repetitions.
3. Sumo squats
The sumo squat is excellent for working the glutes. A wider stance keeps the hips in external rotation to promote more glute activation.
1 Stand with your feet shoulder-width apart, toes pointed slightly out, and hands outstretched in front of you.
2 Push your butt back, rock your hips, and bend your knees as you squat down. Your knees should move out to the sides with control.
3 Continue descending as low as you can without feeling uncomfortable.
4 Return to standing position by pushing heels in and squeezing buttocks to extend knees and hips with control. Continue to push your knees out through the entire movement until you return to the starting position. This represents 1 repetition.
5 Perform 2 or 3 sets of 12 to 15 repetitions.
Tip: Once you’ve perfected your form, you can introduce more load/resistance with a loop resistance band, dumbbell, or barbell.
4. Cup Leg Curl
The goblet squat is a fun and effective move that can help keep your knees from collapsing.
What you need: a dumbbell.
1 Stand with your feet slightly shoulder-width apart. Hold the head of a dumbbell with both hands at chest level, keeping your elbows tucked in.
2 Squat down by rotating your hips, pushing your butt back, and pushing your knees out. During this movement, keep the dumbbell tight against your chest and keep your elbows between your knees as you lower. This will prevent your knees from sinking.
3 Return to standing position by drawing your knees out, pushing through your heels, and squeezing your buttocks. This corresponds to one repetition.
4 Perform 2 or 3 series of 8 to 12 repetitions.
Tip: Keep the weight close to your body and your elbows tucked in throughout the movement.
Tips for doing squats for the glutes
Here are some general tips to help you perfect your squat, activate your glutes more, and avoid injury.
1 Push through your heels. This helps you maintain good balance and put more stress on your glutes.
2 Pay attention to your buttocks. The mind-body connection can help you focus on using your glutes to better control the movement of the squat.
3 Keep your torso upright. Avoid leaning forward, slouching, or arching your back. Instead, maintain a neutral spine by working your core.
4 Maintain a neutral pelvic tilt. Avoid contracting your pelvis during the lowering of a squat, which can cause lower back injury.
5 Align your knees with your toes. When you bend your knees, keep them in line with your toes instead of pushing them in.
6 Look ahead. Avoid looking down, which can put undue pressure on your neck.
7 Prioritize good form. Before introducing a higher load/volume, make sure you can safely perform a correct squat. If your form is compromised, decrease the weight you use.
8 Start with a warm-up. Doing light glute activation exercises before doing squats can help to “wake up” your glutes.
For best results, take your time and focus on proper form before moving on to more difficult squat variations.
Squats are a great lower body exercise that can help build strong glutes and legs. To maximize your glute gains during a squat, make sure your feet are at least shoulder-width apart, toes are pointed out, and you squat as low as possible out of the way. By practicing proper form, you can ensure that you effectively target your glutes and avoid injury. Once you’re comfortable with your squat, try adding weight or variations.
If you haven’t already added squats to your exercise routine, you’ll definitely want to give them a try.
All you need to know !
Plantar warts are caused by a virus and can be incredibly painful. Although these unsightly growths can take a while to go away, there are preventative measures you can take to reduce your chances of developing them, as well as treatments to get rid of them once they appear. This article will cover the causes and symptoms of plantar warts, the treatment options available, and prevention tips everyone should follow!
Plantar wart: Quesaco?
A plantar wart is a type of wart that grows on the bottom or ball of the foot. It usually presents as small raised bumps that are often painful when pressure is applied to them, such as when walking or standing. Some people may also experience itching, burning, and/or tenderness around the wart.
The bumps may have blackheads, which are actually small blood vessels. Plantar warts can be solitary or in groups and can appear anywhere on the foot, but are most commonly found on weight-bearing areas such as the heel and ball of the foot.
Where do they come from?
Plantar warts are caused by the human papillomavirus (HPV). HPV is a group of more than 150 related viruses. Certain types of HPV cause warts on different parts of the body, including the hands, feet, and genitals. Other types are associated with cancers of the cervix, vulva, vagina, penis, and anus.
The HPV virus is transmitted by direct contact with an infected person or object. For many people, contact with public surfaces like swimming pools, locker rooms, and showers can be an easy way to contract HPV and develop a plantar wart. Other factors can increase the risk of developing a plantar wart, such as having minor lesions on the skin or nails, walking barefoot in damp public places, weakened immunity from health conditions such as diabetes, and having had another type of wart before.
How to recognize them?
To help you recognize if you have a plantar wart, look for areas of hard skin on your feet that feel lumpy or spongy when you press on them. On closer inspection, these lesions may show small black dots on their surface, caused by clotted blood vessels. You may also experience some pain when standing or walking due to the inflammation surrounding the presence of the wart.
In some cases, there may also be redness or discoloration around the area. It’s important to note that other types of foot lesions, such as corns or corns, can resemble plantar warts. Therefore, it is important to have them examined by a medical professional before trying any home remedies or self-treatment methods.
How to prevent them?
Plantar warts can be prevented by taking specific precautions when walking barefoot. As far as possible :
- Avoid going barefoot in public places like swimming pools, locker rooms, and saunas.
- Always wear a pair of shower shoes or sandals in these areas to protect your feet from any possible sources of infection.
- Be sure to keep your feet clean and dry at all times.
- Wash them daily with soap and water and make sure they are completely dry before putting on socks or shoes.
It’s important to regularly inspect your feet for signs of plantar warts or other foot problems so you can quickly treat them if needed.
In addition to following good hygiene practices, vaccinations can also help prevent plantar warts.
HPV (human papillomavirus) vaccines have been shown to reduce the risk of developing certain types of warts, including plantar warts. Therefore, people should talk to their health care provider about getting the HPV vaccine if it is recommended.
And if you have any, limit the spread.
Finally, another way to prevent plantar warts is not to scratch existing ones on your feet or hands, as this can spread the virus from one area of the body to another and increase the risk of developing more warts than before. It is also important to wear gloves when coming into contact with another person’s wart, so as not to transmit the virus by direct contact with the skin of an infected person.
In general, adopting good hygiene habits, avoiding public places without wearing protective footwear and, if possible, getting vaccinated are essential measures to protect against plantar warts.
What are the treatment options?
Topical medications often contain salicylic acid or other agents that help soften the wart so your doctor can scrape it off. Salicylic acid is available without a prescription; however, if you are treating a large area with multiple warts, you may need to ask your doctor to prescribe a stronger medication.
Liquid nitrogen freezing treatments (cryotherapy) can also be used to destroy warts and are usually done in a doctor’s office every few weeks until the wart is gone.
Lasers can also be used to treat plantar warts and this procedure is often done by a dermatologist who specializes in laser therapy. Laser treatments can target specific areas with greater precision while causing minimal damage to surrounding skin tissue.
Surgery is another option, but it should generally only be considered when other methods have failed or when there are several large, deep warts that cannot be treated with other types of treatments. The main goal of any surgery is to remove all visible parts of the wart and prevent its recurrence.
Finally, a combined approach may involve the use of two or more different treatment methods together, such as freezing followed by the application of topical medication or vice versa. These combination therapies may offer better results than individual approaches due to the greater efficacy and duration of suppression of potential recurrences associated with each individual treatment option.
A centenarian impresses us with her wrinkle-free skin and reveals her beauty secret
At the age of 100, the unknown has seen it all: two world wars and many social changes, but her essence remains an eternal flower. Despite his advanced age and years spent in the sun, he retains an unchanging beauty that is remarkable to discover. She’s not ready to let wrinkles interfere with her zest for life; That’s why this centenarian proudly shares her daily beauty routine, carefully crafted through trial and error over time, from effective home remedies to skincare products suitable for mature skin. Read on if you’re curious about what contributes to the success of this woman’s anti-aging approach!
This video on TikTok has garnered 3 million views.
The fitness influencer julia ritz He made quite an impression on TikTok with his now-viral video posted last October where he gave the floor to his grandmother. Her 100-year-old grandmother’s secret to looking so young and beautiful is a simple and inexpensive skincare routine made with just two ingredients that she reveals step by step. It comes as no surprise to her that the video has been viewed over 3 million times, leading many to believe that her beauty secrets are worth hearing from her. What is most interesting to netizens is not only the fact that Julia and her grandmother’s advice is practical, but also that it is easily accessible to anyone who wants skin advice from a centenarian.
A single-ingredient mask + a natural toner + a gentle massage = an anti-aging trio for pennies.
Julia Ritz shows in the video the application of her grandmother’s beauty ritual step by step: First start by washing your face. Once her skin is clean, she sprays on rose water and lets it dry naturally.
Then the honey is applied as a nourishing mask. A simple yet effective product that is packed with antioxidants, vitamins and minerals. She applies it in a thin layer to her face before beginning to massage her skin from bottom to top.
Using gentle pressure and patting motions, Julia massages her face until all areas are covered. This improves blood circulation and reduces wrinkles thanks to better skin elasticity, according to her grandmother. While the mask is in place, she should let it rest for half an hour (or 20 minutes maximum if she’s in a hurry).
Finally, finish this beauty ritual by applying a moisturizer that helps lock in moisture and provides an extra layer of protection against environmental damage.
Thanks to her simple but effective beauty ritual, Julia has skin that is more radiant and smoother than ever! Like her grandmother!
Rose water, 100% honey mask and massage: what will we get?
All of these ingredients have various benefits for the skin. Rose water is a natural cleanser that helps reduce swelling and redness on the skin, while also having anti-inflammatory properties. It can help soothe irritation, balance the skin’s pH, prevent wrinkles and dark spots, and even reduce acne breakouts.
Honey is known for its antibacterial properties that help fight blemishes, while it’s also loaded with antioxidants that help protect skin from environmental stressors like pollution or sun damage. Honey can also help to naturally soften and hydrate the skin without clogging the pores or making it oily.
Finally, massaging the face is an effective way to stimulate circulation to the skin, making it look healthier and more luminous. Massages are also known to reduce puffiness around the eyes, while providing a feeling of relaxation thanks to its anti-stress effects. All of these treatments combined can be an effective way to keep your skin healthy and fresh! Your turn now!!
6 innovative ideas for your eye health
From games to more hands-on methods, medicine and technology have made inroads into the world of eye care. Whether you have vision problems or are simply trying to stay ahead of your eye health, there are many ways to proactively improve your vision with today’s cutting-edge innovations. In this article, we’ll explore six innovative ways to improve your eyesight. Keep reading!
Pink glasses for migraine:
This innovative method to help reduce the effects of migraines is a revolutionary avenue for those who suffer from ophthalmic migraines and photophobia. For those feeling the debilitating effects of migraines and vision problems, the promise of light rose-tinted glasses that help neutralize bright lights that can trigger migraine episodes can provide much-needed relief.
Getting these special glasses is also easier: you just have to ask your optician for them. There are pre-assembled mounts available, or you can use clips to fit onto your existing mounts. No prescription needed! However, it is recommended to speak to an ophthalmologist before using them to make sure they are right for you.
Blue light blocking glasses:
These glasses help protect your eyes from harmful blue light emitted by digital screens like phones and computers. This type of artificial light has been linked to poor sleep quality, headaches, and general fatigue due to its ability to suppress melatonin secretion in the body. A hormone responsible for regulating our sleep and wake cycles.
Blue light blocking glasses block some of this high-energy visible light before it reaches the eyes, providing relief for those suffering from symptoms caused by overexposure to artificial blue light.
Therapeutic video games:
Games specifically designed to improve vision are becoming increasingly popular with people of all ages, including children whose vision may deteriorate due to nearsightedness or other conditions. These games take the form of visual tests that test players’ acuity by asking them to identify different shapes and colors on the screen at different levels of difficulty. This type of game has been shown to help strengthen visual processing skills while providing entertainment!
Essilor® Stellest lenses are the latest achievement in innovative eyewear technology. These lenses have been designed to slow the progression of myopia in children when worn constantly for 12 hours a day. What’s even more remarkable is that compared to standard lenses available on the market today, Stellest lenses have been shown to reduce myopia progression at an average rate of 67%. Making it a practical option for parents looking to invest in their children’s eye health and longevity. Especially children from 8 to 12 years old (age in which the progression of myopia is greatest).
This technique involves taking frequent breaks from any activity that involves near vision (such as reading or using a computer). Rest for 20 seconds and focus your eyes on an object 20 feet away every 20 minutes during the day (for example, looking out the window). By giving your eyes regular breaks like this, you give them time to relax and refocus, reducing the strain caused by prolonged close-up work activities that can affect concentration in the short term, as well as vision health in the long term. .
Eye yoga is an increasingly popular way to improve eyesight without resorting to corrective lenses. By strengthening the eye muscles, increasing blood flow, and improving coordination and concentration, these exercises can make a difference in the long run. Even if you think you don’t need glasses or contacts, practicing these simple exercises can help keep your vision sharp and clear.
Depending on the objectives and needs of each one, you can practice them once a day or several times a week. But no matter how often you practice them, taking the time to do eye yoga can help you preserve your natural ability to see clearly.
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