18 November 2024

This week, I shifted my fitness focus to strength training, specifically targeting the glutes. To guide my workout, I used a helpful video titled “The ONLY 3 Dumbbell Glute Exercises You Need (Bigger Butt).” The content had a great mix of humor and education, breaking down why each of the three exercises is effective for glute activation. I personally enjoy watching videos before attempting new strength training exercises because it makes the process easier to understand than text or pictures alone.

The ONLY 3 Dumbbell Glute Exercises You Need (Bigger Butt) Youtube Video

The Three Glute Exercises with Dumbbells

The glutes consist of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. All the exercises listed below target these muscles for a comprehensive workout.

Dumbbell Hip Thrusts

Positioning: Lay back with your upper back resting on a bench or an elevated surface. Hold a dumbbell on your hips with both hands.
Movement: Lift your hips towards the sky. Lower your hips slowly, letting your torso come upright, then drive back up through your heels, squeezing your glutes at the top.
Form Tips: Tighten your core. Avoid arching your back at the top and maintain core engagement. For maximum glute activation, keep your shins vertical and knees bent.

Dumbbell Romanian Deadlifts (RDLs)

Setup: Stand with your feet hip-width apart, holding a dumbbell in each hand.
Execution: Hinge forward at the hips while keeping your back straight and core tight, stopping once you feel a stretch in your hamstrings.
Return: Engage your glutes and hamstrings to pull yourself back to a standing position.

Bulgarian Split Squats

Starting Position: Stand in a split stance with one foot forward and the other foot resting on a bench or elevated surface.
Execution: Hold dumbbells by your sides and lower your body by bending your front knee, keeping your spine straight and core engaged. Push through your front foot to return to the starting position.

Three Tips to Enhance Glute Engagement

Lean Forward: Helps activate the glutes more effectively.
Squat Deep: Ensures full range of motion and muscle engagement.
Squeeze Glutes: Focus on squeezing at the top of each rep for optimal activation.

Summary of New B.C. Ministry of Education Guidelines on Device Use in K-12 Schools

The B.C. Ministry of Education has introduced new guidelines for device use in K-12 schools that emphasize restricting cellphone use. While specific rules vary by district, a common approach has emerged. In most elementary schools, cellphone use is banned throughout the entire school day, from start to finish. For secondary schools, the guidelines are more lenient, typically limiting device usage to non-instructional times such as breaks, before school, and after school hours.

Smartphones and Tablets in Educational Settings: Helpful or Not?

Smartphones and tablets have a complex role in educational settings, particularly for the grade level I intend to teach. While these devices can offer access to interactive learning apps, immediate research opportunities, and digital collaboration, they often pose challenges as well. In the classroom, smartphones frequently become a distraction, diverting students from lessons, reducing focus, and potentially hampering meaningful peer-to-peer interactions.

Research backs up these concerns. For example, a recent article on new B.C. district policies to restrict cellphone use during the 2024-25 school year highlights findings that removing cellphones from the classroom can reduce students’ temptation to check their devices, fostering better engagement with the learning material and peers.

A video from a B.C. Premier also reinforces this sentiment, indicating that while the cellphone ban will stay in place, its implementation varies across school districts. Watch here.

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Day: 18 November 2024

Strength Training: Glute-Focused Exercises