Fresh, Small-Batch Nutrition for Better Health & Performance

Coach Dee Monday Video Series: Get at Those Glutes!

Hey Enduro Bites athletes!

Coach Dee of the Yeti/Fox Factory Race Team here for week two of six of the “after the weekend” videos designed to help you recover from the sports you played over the weekend!

This week let’s hit the major hip extender and pelvis stabilizer, the Glute Max, and focus on the deep fibers.

Like I mentioned last week with the hip flexor getting tight typically because of our sitting-based lifestyle, the Glute Max can get weak from sitting but also get tight as well.


Function- “is the main extensor muscle of the hip. It is the largest and most superficial of the three gluteal muscles and makes up a large portion of the shape and appearance of each side of the hips. Its thick fleshy mass, in a quadrilateral shape, forms the prominence of the buttocks.”

If you want to be a powerful athlete, your glutes must work effectively and be strong as well. Remember, the glutes are considered part of the “core” that everyone wants to change, but is typically overlooked by the average sports participant as being crucial to the function of the sport they love.

So exercises like squats, deadlifts, lunges, hip bridges and such are effective ways to keep those glutes looking good and functioning well!

By the way, if you have low back pain, last week’s stretch and this stretch can help alleviate that tightness and soreness!


About Dee Tidwell: Dee Tidwell is the coach of choice for the Yeti/Fox Factory Race Team. He is also the owner of Enduro MBT Training, based in Denver, CO. EMT’s comprehensive cycling approach to soft tissue therapy and performance training programs fosters an environment of success, winning, and athlete longevity.

Coach Dee applies the techniques and principles he teaches to his own racing career. In 2014, Dee won the overall championship of the 40+ division in the Big Mountain Enduro Series. In 2015, he took 2nd overall and he placed 3rd in 2016! #thisstuffworks

Check out coach Dee's comprehensive training program for more info, and a downloadable 6-month fitness program that will help you step up your mountain biking, cycling and other activities this season!

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