Name: Playbook - Maria Teixeira - Glute Imbalance Fix
Uploaded: 2024-04-19T15:22:41.574Z
Duration: 3 min
Description: Glute Imbalance Fix

REMINDER: Glute imbalances are common and normal so don’t overthink it & don’t expect perfect symmetry in your glutes. This is a great way to bring balance and symmetry without being perfect.

🍑 How to fix gluteal imbalances?
To balance your glutes, do single leg reverse hypers with a resistance band prior to each training session for the weaker glute ONLY. Do 2-3 sets of 12 repetitions up to 5 times per week.

✨ The single leg reverse hyper in this video is the best hip extension exercise for isolating the glutes. This can be done on any stable flat surface, even a bed at home.

✨ The movement needs to be controlled as you see in the video. You are just using your glute to lift your leg - core and back are neutral, stable and put.

🍑 How to prevent gluteal imbalances?
• Balance your training by starting single leg exercises with the weaker side FIRST.
• Film yourself working out and look out for any dramatic shifts to one side during your bilateral lifts. For example, record directly when you squat and look for any dramatic shifts to one side. Now you can start to bring some consciousness to your training.
• When training, I recommend using free weights or dumbbells because they force you to balance both sides oppose to machines which you might unconsciously push more with one side.

🩷 Resistance Band:
https://www.bestshapebymaria.com/hera

F O R M
• begin in a prone position with your legs off the bench or chair/sofa/bed
• spine neutral & lock in your core
• keep knees bent to 90 degrees
• lift leg up until parallel with your back and squeeze your glute

❌ don’t let your knee cave in or fall out
❌ don’t use your back to drive up

✨ squeeze your glute to keep tension at the top
✨ slow down the movement

Glute Imbalance Fix

Didn’t realize that I had been doing this at times.

IsisDupuy

This is great!! I’m glad you offer guidance on which exercises do best!

Kelsea

How should I be squeezing my glutes?

Glute Imbalance Fix

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