#Elevate Foot

Glute kickbacks aren’t just a “booty” move… they’re a power move. 🍑🔥 If you want stronger lifts, better balance, and real lower-body results — don’t skip these. ✨ Why they matter: • Target the gluteus maximus (hello strength & shape) • Improve glute activation for squats + deadlifts • Support your lower back • Increase hip stability & balance • Boost power for running + jumping Trainer Tip of the Day by Coach Bianca @builtbodies.coaching: keep your hips squared and stable throughout the entire movement. Control each rep with tempo (time under tension)

If you’ve ever had knee pain, ankle instability, or “weak glutes” — read this. Comment “CHECK” and I’ll send you what to look for. If you want stronger glutes AND fewer injuries… stop skipping unilateral work. ❌❌ The single-leg RDL isn’t just a “booty move.” It’s joint insurance. Women are statistically more prone to ACL tears and knee injuries — partly due to: • Wider Q-angle (hip-to-knee alignment) • Greater knee valgus tendencies • Reduced hip stability under load If the glutes don’t control the femur, the knee absorbs the stress. That’s why form matters. Push hips back. Brace your core. Neutral spine (glass of water on your back). Tripod foot: big toe, pinky toe, heel. Done right, this movement: ✔ Builds glute max + glute med strength ✔ Improves pelvic control + balance ✔ Reduces knee collapse ✔ Transfers to squats, deadlifts, running & real life Most women don’t lack effort — they lack programming. They chase sweat and bilateral lifts without addressing imbalances… then wonder why progress stalls or aches show up. Smart training blends unilateral + bilateral work based on phase, weaknesses, and goal. That’s how you build glutes AND resilience. My clients don’t guess — we assess, correct, then progress. If you want results in months instead of spinning your wheels for years, DM me “GLUTES.”

It’s true.. warming up my hips before squats = immediately squating full range of motion! Stop skipping this part it’s actually apart of the movement it self!

Struggle with getting your glutes involved in step ups! . Here is some tips! . When you “grip” your foot into the ground (think tripod foot (I’m the foot police with my clients) big toe, little toe, heel), and gently create internal rotation at the hip, something powerful happens up the from your foot, to knee to hip! DONT MISS THIS! . My clients often hear me say “we start from the ground up and we truly do! . ✨Internal rotation of the femur helps center the head of the femur in the hip socket. ✨When the femur is centered, you create space in the joint instead of jamming into the front of the hip. ✨That space allows you to lengthen through the femur like you’re connecting everything from the ground up ✨That length gives the glutes a better line of pull and more tissue to contract. This glutes are working in the contraction NOT the squeeze 👀 Instead of clenching your but, you’re creating tension from the ground up.LET THE GLUTES FREE clinching at the top can cause posterior tilt forcing more load than necessary on lower spine. . #glutes #stepupyourgame #booty

Strong glutes don’t work alone 👀 Your pelvic floor + adductors play a HUGE role in stability, strength, and injury prevention. These movements train: ✔️ Glutes ✔️ Adductors ✔️ Deep core + pelvic floor coordination Think controlled tempo, intentional breathing, and light pelvic floor contraction throughout — not max squeezing, not rushing reps. 3-4 rounds and you’ll be feeling 🔥 Save this for your accessory days and stop skipping the “boring” stuff that actually makes you stronger 💪 Follow for real-life strength, pelvic floor health, and nutrition 🫶 #fuelyourbody #womenwholift #bootyfordays #pelvicfloorhealth #nutritioncoach

If your pelvis tucks under at the bottom of squats (aka the “butt wink”) — read this. 👇 First: stop thinking it’s just a “technique mistake.” Most of the time, it’s a mobility + control issue. Here’s what’s really happening: 🔹 Your hips don’t have enough mobility 🔹 Your ankles don’t have enough dorsiflexion 🔹 You don’t have control of your pelvis at end range So your body steals motion from your lower back. That’s when the pelvis tucks. And no — cueing “chest up” 500 times won’t fix it. You need to earn the position. Why this matters: • Better depth without lumbar flexion • Stronger squats • Healthier lower back • More glute engagement In this video I shared the exact drills I use to: ✔️ improve hip development & control ✔️ open up ankle mobility ✔️ build strength in deep ranges Mobility without strength = temporary. Strength without mobility = compensation. You need both. Save these exercises and add them to your warm-up 2–3x per week. Your squat will feel completely different 🧡

This glute warm up is 🔥 because it focuses on 3 things: 1. Feet Majority of glute engagement (or lack of) is because people tend to place their weight on the outside of their foot keeping them in a supinated position when we want to be in a prorated position for better glute engagement. In order to keep the foam roller in place, we need our knee to press inward which requires us to also place our weight on the inside of our foot. This will help you mentally adjust your foot stance so that now were pressing through the base of the big toes to heel/on the inside of the foot. Good! 2. Internal rotation Because our weight is now on the inside of the foot, it will naturally cause your knee to inwardly rotate (which is fine) and that translates to your hip internally rotating too. Result? Your glutes are now put in a more lengthened position 3. Since the foam roller sits between your knee and the wall, were creating a co-contraction effect where your deep hip muscles and adductors are now working to help stabilize your pelvis. Again this = more glute engagement Try this before your next RDL session or glute workout and let me know! My mobility ebook is live! Comment MOBILITY and ill send you the link for 50% until the end of Feb 📍@r1pfitness Frizzle 💃 💪 🤙 #hipmobilityexercises #glutemedius #gluteactivationexercises #ｍobilitytraining

Everyone’s obsessed with building aesthetic glutes. Hip thrusts, RDLs, kickbacks-sure, they work, but what happens when your “strong” glutes can’t stabilize you on one leg? When you twist funny and suddenly your back flares up? That’s the problem with training for looks instead of function. I see it all the time-people moving like robots, doing the same linear lifts over and over, never rotating, never balancing, never challenging their hips to move like they’re meant to. The landmine RDL to hip airplane is the antidote. It loads your glutes and hamstrings like an RDL, then forces you to stabilize and control your hips through rotation. It trains strength, balance, and coordination all at once-what real, functional movement looks like. Because if your training doesn’t carry over into life, what’s the point? You don’t just need glutes that look good, you need glutes that work. So yeah, keep your thrusts and your kickbacks, but sprinkle in exercises that challenge your body to move in every plane. That’s how you stay strong, mobile, and pain-free for the long haul. Try this once or twice a week and tell me your glutes didn’t just wake up differently. ‼️ Comment “START” or DM me “READY” to learn how to move more efficiently with 1:1 coaching with me. #FunctionalTraining #GluteWorkout #Athlete #AthleticTraining #TrainForSkill #BeAlive #Gym #GymReels #Coaching

Most people think glutes are just about thrusts and squats… but strong glutes also need strong hips. This movement is a 90° Cable Hip Rotation. Keep the knee bent at 90° while rotating the leg in toward the cable (internal rotation) and then open it back out (external rotation). This targets the deep glute muscles and hip stabilizers, especially the glute medius and the small muscles that support your hips. Why this matters: Strong hip stabilizers = • better glute activation • stronger lifts • healthier hips, knees, and lower back Sometimes the “small” movements are the ones that make the biggest difference in your strength. 🍑

lunges are one of the most underrated lower body movements and also one of the most misunderstood but they are also my go to all time fav 👀 here's why: you can actually bias what you’re trying to grow based on how you set them up. here’s what i’m showing you in this video: 1️⃣ front foot elevated lunge (knee forward, upright torso) when you elevate the front foot and let your knee travel over your toes, you create more knee flexion. more knee flexion = more demand on the quads. staying upright keeps the moment more at the knee instead of the hip. In simple words: deeper quad stretch, more quad bias. 2️⃣ back foot elevated lunge (slight forward lean, vertical shin) when you lean slightly forward and keep that front shin more vertical, you shift the demand toward hip extension. that puts a deeper stretch on the glute and loads it harder coming out of the bottom. In simple words: more glute max, less quad dominance. 3️⃣ curtsy lunge stepping back and across challenges hip stability and brings in more frontal plane control. this is where your glute medius (upper/side glute) has to work to stabilize your pelvis and control the femur. In simple words: great for building the “side” of your glutes and improving stability. Save this to know how you should be doing lunges 🫡 And keep in mind there are so many other ways you can do lunges that I did not show this. Hopefully he gives you a good idea how you can start experimenting with different positions.

Glute bridges aren’t about height. They’re about control. Neutral spine. Engaged core. No dumping into anterior tilt. Full foot pressing — especially through the toes. Keep the kinetic chain talking. That’s how you actually train the glutes.

Knee pain while squatting?! Try one or both of these modifications to help get those glutes firing, assist squat mechanics and watch your Knee pain disappear!