Wake Up that Butt!

Years of sitting and accumulated injury lead most of us down a path to severely lazy asses. Our hip flexors and abductors get overly tight and our glutes atrophy. This leads to overuse of the hamstrings and lower back when we want to extend our hip (aka, "false hip extension"). The final result is that most horrendous of symptoms: the flat booty.  The cure for this is a series of simple stretches and mobility exercises that you can perform every day from the comfort of your own home. I prefer to do them right before I work out, but there is no harm in doing them right when you wake up, or when you get home from work. This is important, so make sure you do it every day!

Static Stretching

(Hold for a 12 count, repeat 3 times)

Hamstrings

Hip Flexors

Hip Adductors

Glutes

Hip Adductors

Quads

Glute Activation

(10 reps per side, repeat the series 2 times)

Cook Hip Lifts

Jane Fondas

Side Clams

Quadruped Hip Extensions