Feeling Your Muscles in Movement

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.

Biocircuit Leg Curl

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.

Kettlebell Squat

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.

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*The Pelvic Diamond image source: https://www.recentredpilates.co.nz/key-to-a-strong-core-and-pelvic-floor