Heel Hip Thrusts

"Why doing this one activation move BEFORE workout or exercise is key to Greater results "

False Belief:  "As long as I stretch and warmup before exercise, I should be fine."

*Do not hold your breath during the move.

What you learn today:

  1. Why it's important to activate your hamstrings and glutes (posterior chain) BEFORE starting any exercise or workout.
  2. The #1 activation move that ko recommends all women over 35 do before exercise or workout.
  3. How to perform it correctly for maximum benefit.

Why do this?  When you "activate" the posterior chain, it creates "flow," lowers cortisol, and you get maximum muscle tone and development. Whereby, increasing fat bias for fuel.

YOUR INSTRUCTIONS FOR TODAY:

  1. Beginners: pull heel at 60% max force, and do 10-20 reps each side before exercise. Intermediates: pull at 80-90% max force, and do two rounds of 10-20 before exercise. Advanced: pull at 100% max force with added weight or resistance, and do two rounds of 20 reps before exercise.
  2. (Optional: for added benefit, squeeze shoulder blades together at the top of hip thrust for added contraction and benefit.)
  3. Check-In below by telling me what you liked MOST about today's session AND answer the question below...

Why (and How) This Works and Scientific Backing

Heel Hip Thrusts: The Essential Activation Move for Women Over 40

Why This Move Matters

As we age, particularly beyond 40, many women begin to experience muscular deactivation in key areas—especially in the posterior chain (glutes, hamstrings, and lower back). These muscles become “sleepy” due to prolonged sitting, hormonal shifts, and nervous system dysregulation, which can lead to weakness, instability, poor circulation, and injury.

One major sign that this region tends to accumulate stagnation is the high prevalence of cellulite in the posterior thigh and buttock area. Cellulite is often misunderstood as just a fat issue, but research shows it's largely a result of poor lymphatic flow, microcirculatory impairment, and connective tissue dysfunction【1】—all signs of metabolic and muscular stagnation. This makes the glutes and hamstrings a “danger zone” for both performance and aesthetic concerns.

The “Heel Hip Thrust” is a foundational activation move I use to wake up these muscles, engage the lymphatic system, and help protect the hips, knees, and lower back from stress during any form of exercise.

What It Does

  1. Glute & Hamstring ActivationActivating the glutes and hamstrings improves pelvic stability and reduces compensation by the lower back and knees. This is especially important in populations with anterior pelvic tilt or gluteal amnesia (common in sedentary adults)【2】.

  2. Improved Lymphatic FlowThe lymphatic system is primarily activated through muscle contraction. Exercises like heel-driven hip thrusts stimulate lymph movement in the pelvis and legs, which reduces inflammation and swelling【3】.

  3. Neuromuscular PrimingActivation movements enhance the brain-muscle connection, increasing recruitment of muscle fibers during the workout. This leads to better form, performance, and injury prevention【4】.

  4. Protection from InjuryWeak posterior chain muscles are linked to an increased risk of lower back pain, knee strain, and even plantar fasciitis. Pre-activating these muscles shifts load away from vulnerable structures【5】.

  5. Hormonal and Nervous System BenefitsLow-intensity glute and hamstring activation has been shown to downregulate sympathetic tone and reduce cortisol before intense exercise—a critical advantage for women over 40 dealing with chronic stress and hormonal imbalance【6】.

Scientific References

  1. Avram, M. M. (2004). "Cellulite: a review of its physiology and treatment." Journal of Cosmetic and Laser Therapy, 6(4), 181–185.

  2. McGill, S. M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.

  3. Olszewski, W. L. (2003). "The lymphatic system in body homeostasis: physiological conditions." Lymphatic Research and Biology, 1(1), 11–21.

  4. Behm, D. G., & Sale, D. G. (1993). "Velocity specificity of resistance training." Sports Medicine, 15(6), 374–388.

  5. Powers, C. M. (2010). "The influence of abnormal hip mechanics on knee injury: a biomechanical perspective." J Orthop Sports Phys Ther, 40(2), 42–51.

  6. Hackney, A. C. (2006). "Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress." Expert Rev Endocrinol Metab, 1(6), 783–792.

Before your next workout, do one round of Heel Hip Thrusts. Feel the difference. Notice how much stronger and safer you feel. It’s like plugging your power cord back into the wall.

Motion is the pump of life. Where there is movement, there is healing. Where there is stagnation, disease hides."

ko

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