Alwyn Cosgrove: Kneeling Exercise Choices for Glute Firing

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Tall-kneeling exercises are the natural go-to for glute firing . . . but which ones? Alwyn Cosgrove brings you into his thought process.

Somebody already gave the answer, but I want everybody else to think about it.

I put her in kneeling. If I put her in tall-kneeling, the quads are on stretch. They can’t give me the stability. Her hamstrings are short and they can’t give me the stability. I can coach the lower back, so I get the core and the glute firing.

I do tall-kneeling chops-and-lifts.
I do the medicine ball throw from a tall-kneeling position.
The goblet squat, I like that.
We did single-leg squat.

Did the lunge problem change that? I may do a split-squat from the bottom up with the TRX—an assisted split-squat.

The hinge and push-up aren’t a problem.
The TRX row, I may do rowing half-kneeling with the cable.

The anti-rotation press is a great choice. I would do that in standing, right?

No. That was called a trick.

I take you in a direction and bring you back the other way. I would do the anti-rotation press in tall-kneeling.

Is that overkill or is it 12 pounds in three weeks and the happiest client you’ve ever met? That’s the juice, right? That’s the secret. The FMS is my secret weapon.

Click for more clips from The Future of Exercise Program Design
Cook, Cosgrove and Burton delve into case studies to explain how the Functional Movement Screen is an asset when creating individualized programs.

Alwyn Cosgrove

Alwyn Cosgrove is the co-author of the New Rules of Lifting books, co-owns one of the most successful training gyms in America and coaches fitness business owners on success. He's a Nike consultant and a top presenter for Perform Better. He spends his time training clients and staff at Results Fitness, lecturing and coaching fitness trainers on various aspects of the training business.

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Alwyn Cosgrove: Kneeling Exercise Choices for Glute Firing

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