Welcome back, yogis and adventurers! I’m so excited to be back talking about glute strength.
And not because I’m obsessed with butts.
Maybe a little. But for good reason, I promise.
Our booties are a major source of power for our bodies, as this group of muscles acts as one of our biggest supporters of stabilization.
I would argue that glute strength is about as important as core strength – largely because of how I’ve seen it positively impact my body.
By working my back-side, I feel stronger in my runs, my hips don’t hurt as much and knee pain at a is minimum. Obviously, this is speaking from personal experience with movement, yoga, and working with a chiropractor regularly, so it’s not the only truth. It’s just my truth.
Related: Yoga Poses for Booty Strength
So, what’s today’s flow all about?
Blending a glute strength workout and a yoga flow, if that wasn’t obvious. 😉
Because these things do NOT have to be separate, despite many popular yoga classes not literally working your ass. Have you heard of a “yoga butt” before?
It’s a phrase for those yogis who do nothing but yoga and don’t have a strong posterior chain.
And personally, that just didn’t work for me – and I’ve found it doesn’t work for a lot of people due to most people needing to get up, move, and literally work their booties.
Because a little bit goes a long ways here.
And the best part is that we don’t need to do hundreds of squats and lunges to work to build glute strength. Just a few mostly-isolated exercises that can be blended into a yoga flow.
As we flow today, there’s a couple things you need to keep in mind…
Keep the knee directly above or behind the ankle.
This is especially important in poses like warrior one and two and also low or high lunge. The reason being that this keeps the focus on your big stabalizer muscles – aka the hamstrings, quads and glutes, instead of the dumping into the knee joint.
Take the time to notice how each pose and transition feels.
Focus on firing up the posterior chain. Can you feel the burn? Or do you feel pressure on your knee? Do you feel STRONG in the pose?
Because here’s the thing: feeling strong and worked is important here. We’re here to build strength, so if that’s not how you’re feeling – notice it and modify as you need. This is your practice and your body, so make the poses work for you. Not the other way around.