THIS will Fix your Squat: 4 Activation Drills

‼️DO NOT SKIP A WARM UP‼️

Elevating your lifting gains can be done simply through having an effective warm up. If you mobilize your joints properly, heighten your nervous system to match the workout intensity, and recruit more muscle fibers to awaken prior to lifting, just imagine how much more effective your workout will be!

Here are the general phases a solid warm up should have:

🔥HR Elevation Phase (low intensity cardio)
🤸‍♂️Mobilization Phase (foam rolling, dynamic stretching)
💥Activation/Priming Phase (activation exercises, movement practice, weight scaling)

These 4 Activation Drills are some of my go-tos for myself and my clients when we are not just Squatting, but other lower body compound movements.

▶️Here is what they do◀️

90/90 HIP ROTATIONS:
•Mobilizes hip joint
•Activates transverse abdominals
•Primes glutes

KNEELING SIDE LUNGES:
•Stretches adductors
•Mobilizes ankles
•Primes glutes

STANDING CLAM SHELLS:
•Static Activation of glutes in planted leg
•Dynamic Activation of glutes in free leg
•Primes hip external rotators
•Activates foot stabilizers
•Primes pelvic floor muscles

HINGE-to-SQUATS
•Activates glutes throughout varying degrees of hip flexion
•Optimizes foot position in deep squat
•Optimizes hip position in deep squat
•Primes Squat movement pattern specifically

‼️NOTE‼️ These Activation Drills will be more effective if a proper HR Elevation and Mobility Phase are done prior.

If you give these a try, let me know how they go!

- Coach Aylor