Muscle imbalance/biomechanics Correction and Rehab advice

[JR123]

Ok so I've been realizing how much bio mechanics matter in fitness...

I noticed that a few of my muscles groups are disproportionately weak...these include:

Traps, upper back, neck muscles triceps, glutes, hamstrings, and ab/abductors.

My forearms and calves are very tight, my fingers are weak and so are my toes (from wearing too narrow, hard soled shoes until now) I'm 25, male.

So my question is, what is the best way to correct these imbalances? I've been doing squats, lunges, toe raises, etc, but I noticed that I have a problem getting my muscles to "fire" at the right times. My glutes sometimes wont activate during squats, because my bio mechanics are all out of wack - namely - my feet aren't strong enough to hold proper posture.

Has anyone delt with this or have any advice? I would say my weakest muscles are my glutes, foot muscles, neck muscles and ab/adductors. Seems like the muscles that hold you upright and straighten your posture out. Where should I start and what should I focus on?

[Heretic]

Supine Bridges and a few other glute activation exercises used in your warm up and a few times during the day should help you get your glutes back working for you in the squat. Also if you could do some band exercises for the ad/abductors I am sure that would help as well. Let me see if I can find some videos so you can see what I mean.

Glute Activation Video

Adductor Mobilization <------ This is not what I wanted to find, but that is the best I can do right now. I hope this helps at least a little bit.

[bodyshop20]

You should embark on whole body strentghening lifts
Deadlifts
Squatts
Wide grip chins
T Bar rows and so on
If you use the body as a whole unit, it will strenghen the weak areas.