Hi there,

We're writing you today because we see A LOT of faulty movement patterns and dormant glutes when ladies come in for their Fitness & Nutrition Strategy Session and we have them do squats. I mean, I even had a stretch client the other day, squeezing every muscle in the body just to find her glutes!

All of this is very normal though. It is very common to see people (men and women) squat with their knees going forward or chest all the way down lying on their thighs or knees going inward. Common and all fixable.

Normally the main cause is just weakness in the glutes to hold our hips against gravity as we descend. It's very easy to lean forward a bit and rely on quads since we use them all day. Whereas the glutes, while we should be using them because they are the largest and most powerful muscle in the entire body, we are sitting on them and just not taking the time to learn how to activate them. 

So since we are not activating we are putting a lot more pressure than what's needed on your knees and our low back. Yes, increasing the strength of your "core" will help with the low back problem, but really the glutes are the overlooked power solution.


So how are we going to help? 

We are going to show you 3 exercises that will get your booty strong so that you can squat properly and prevent knee and low back pain. And these are exercises you can do at home with minimal equipment necessary.

Sounds good?

Ok, so here you go!

Here's how you're going to do these at home:

Box Squats: 4 x 50 (25 if adding weight)
Glute Bridges: 4 x 25 with 5 sec hold
Seated Band Abduction: 4 x 50 with 5 sec hold



Have fun! Post your workout on Facebook or Instagram and tag us, @strong4pole, so we can see how awesome you are!


If you have any questions, post in our group - Empowered, Fit & Fab Women. If there are a lot of questions, then we'll do a FB Live video to go into more detail. 



Dedicated To Your Success,

Mia & Sasja
Body Transformation Coaches
Strong 4 Pole, Coaches

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