Feeling Your Muscles in Movement
- Feb 26
- 2 min read
Noticing and paying attention to which muscles are working during exercise is the key to getting the most out of your workouts, cardio, and movement sessions.
I love the term tensioning — it describes well what our muscles do as they lengthen during an exercise. Tensioning gives the image of a spring, stretching to its full length before springing back to the start position.
On the Biocircuit — Leg Curl (Hamstrings)
As your legs extend at the knee (straightening), your hamstrings lengthen, or tension. To make the most of this:
• At full extension (straight leg), feel your hamstrings engaging along the back of your thigh, rather than just at the back of your knees.
• As you pull your heels back under you, feel your hamstrings contract with even pressure
through both lower legs, so that each side is working equally.
• Keep your pelvis neutral and pressed back into the seat. Notice your deeper core switching on — think of the diamond area: the space between your belly button, the bony points on either side of your pelvis, and your pubic bone.
During a Squat (Glutes)
• Drive your feet firmly into the ground to create a solid platform.
• As you sit down into the squat, notice your glutes tensioning as they lengthen.
• As you return to standing, feel your glutes engage and drive you upward.
• At the top of the movement, check that your pelvis is sitting evenly over your feet.
During Walking or Running (Hip Flexors, Glutes & Calves)
Focus on what happens as your leg travels behind your body:
• Extend to a straight leg behind you. If your knee stays bent, you'll shift the load onto your quads rather than letting your glute and hip do their job.
• Feel the front of your hip tensioning as your glute engages on that extension.
• As your foot leaves the ground, feel your calf tension and then propel you forward from the ankle — encouraging a powerful push-off with each stride.
*The Pelvic Diamond image source: https://www.recentredpilates.co.nz/key-to-a-strong-core-and-pelvic-floor
The concept of muscle awareness during exercise is indeed pivotal for maximizing performance. In particular, the focus on feeling the tensioning of specific muscles allows for a deeper connection to the movement. For instance, understanding how to engage your glutes effectively can transform your workout. This raises questions about the role of platforms like Bitkingz https://bitkingz.nz/ in promoting such mindful practices. Are they fostering a community that emphasizes these important details?
The concept of noticing muscle activation during exercise is crucial for optimizing workouts. The focus on muscle tensioning highlights the need for awareness in movements, especially with the hamstrings and glutes. Understanding how each muscle contributes during exercises can transform performance. However, it's interesting to see how the term Highroller applies not just to lifestyle but also to fitness methodologies, indicating that strategic awareness can elevate results.