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Squat Variation to Target Glutes Not your Back

Squat Variation to Target Glutes Not your Back

The glute (butt) muscles are your power house muscles. They let you hold a low ready position, they give you quick lateral pushes and they help you pop up from from your butterfly when you have to make that quick next save.

I spend a lot of time thinking about your butts 🙂 (and your pelvis).

My brain is constantly looking for ways to get you better results while reducing your risk of injury, both during training and on the ice.

Squats are a great way to build strong glutes and quads, but there is also an inherent risk when we start loading the spine.  Not that I avoid squats, we do lots of squat variations in the gym.  I’m not afraid to load the spine, I just want to do it prudently.

I actually don’t have any athletes back squat – we haven’t for years and years, but that is another topic. However front squats, split squats, single leg squats, etc still have a place in my programs.

We also use a barbell hip drive to train the glutes. Our athletes could move a lot of weight, but when I asked them where they felt it, I didn’t really get the answer I expected. Some would point to their glutes, some their hamstrings, some their lower back…again, it is okay that they feel it in different places, but is there a better way?

What if we took it out of the supine bridge position and into a kneeling position (a little more functional too). Then instead of a barbell, we used a superband right below the hip bones and do a squat movement but from a kneeling position.

I love it!

We can build goalie strength from a kneeling position, we can place the superband to emphasize the hip drive which helps you target your glutes, you are not loading your spine so we don’t have to limit your resistance just because you are having trouble maintaining your neutral spine…and when I ask “where do you feel that” they point right to their butt and then make that “aauugghhhhhh” face.

And I can use it with goalies who have had back issues and don’t tolerate loading, we can still get them very strong.





About The Author

Maria Mountain M.Sc.

Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more. Try Maria's Goalie Stretch Solution today.

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