Butt Scoot
The Butt Scoot is a functional mobility exercise that involves moving across the floor in a seated position using only your hips and core. It effectively targets the glutes and hamstrings while improving pelvic control and hip dissociation.
Iridium identifies this as a mobility drill and will typically program it based on your specific warmup preferences rather than for hypertrophy stimulus. Consequently, Iridium excludes these sets from your Minimum Effective Volume and Maximum Recoverable Volume calculations to keep your glute tracking accurate. This ensures you prime your hip hinge mechanics without accumulating fatigue that would affect your main workout performance.
Form Cues
- Sit tall with your legs extended straight out
- Engage your core to keep your spine vertical
- Drive your right heel into the ground to pull your right hip forward
- Repeat on the left side to 'walk' forward
- Squeeze your glutes with every step
- Don't round your lower back or slouch
- Don't use your hands on the floor for assistance
- Don't swing your torso excessively to generate momentum
- Don't let your legs bend excessively at the knees
Common Mistakes
- Slouching or rounding the spine
- Pushing with hands
- Jerking the body forward
- Holding breath during movement
- Bending knees too much
Muscles Worked
This exercise primarily activates the gluteus maximus and hamstrings as the engines for propulsion, effectively teaching them to fire while the hips are flexed. It also places a significant demand on the core and hip flexors to stabilize the torso and maintain an upright posture throughout the movement.
Primary
Secondary
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