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P-Knotting Your Glutes

18
May
1x Repetition, 90 Seconds
Most people today suffer from inactive and sleeping Buttocks or Glutes, which are a collection of 4 powerful muscles. As a result, we rely on other muscle groups to move us around. Inactive Glutes are one of the biggest contributors to lower back pain. P-Knotting the Glutes daily will help to stimulate and activate the Glutes, which will take a load off your back!
Before You Begin
- Bend forward at the waist and keep your back straight.
- Stand up straight again and bring one knee up towards the chest, then try the other. Do not force what is not comfortable.
- Try touching your toes, or reaching up for the sky. Perhaps trying to turn through the torso left and right.
- Notice the inabilities of breathing and any tightness you feel.
VARIATION 1
Start by sitting on the P-Knot on the floor. Use a couch or chair to help control your balance, as well as to help the descent and ascent from the floor if needed. Placement of the P-Knot should be right in the middle of your glutes, right on or close to the butt bones aka the heads of the femurs. You may also use a wall to support your back for added balance.
VARIATION 2
Sitting in a chair place the P-Knot right in the middle of your glutes, right on or close to the butt bones.
- With your knees bent begin to slowly pull yourself forward and backward, using your heels and/or arms for leverage. Begin to change the angle of your entire mid-section by “scooting” to one side.
- Continue rolling back and forth slowly, but now with the P-Knot and weight shifted on one side of the Glutes.
- Continue to “scoot” over so that you end by rolling the side part of your Glute and side Hip area.
- If possible lean back to roll the top of the glute you may even support your weight by putting your elbows on the ground instead of your hands.
- During these motions try straightening out the engaged bent knee to expose different muscular angles of the glutes.
- You can also cross the engaged side ankle of the non engaged side knee to expose even more deep musculature.
- Repeat the other side of the Glutes by first starting at the top of your Glutes again.
I coach gymnastics and would love to incorporate your techniques, but would love videos! Do you plan to do this? Looking for glute, psoas, quad , hamstring, and leg adductor stretches!
Neale, thank you for the comment it is the kick in the glutes we need to start posting videos on the website. Currently all our videos are on the socials instagram, facebook, and of course our youtube channel
Here is a short list for you to check out quick. I’ll have Tom reach out to you to see if we can put together something specific for your gymnastics team!
Hamstrings
Quadricep Tendons
Adductor Magnus
Adductor Longus
Adductor & Psoas Stretch
Glute Activation
Thanks again!
Ryan